Buy In: PVC Shoulder Complex-  10 reps each (w/PVC): scapular elevation (think barbell shrug) scapular depression (think bury the neck w/ pvc in ohs postion)  retraction (assume a locked out bench press position and squeeze shoulder blades together and release), internal/external rotation swivel w/ elbows@90 degrees (bar finishes just above head and touches sternum), and shoulder dislocations or consult trainer. 

Shoulder Press

1x3@60%

1x3@70%

1x Max Reps@80%

then:

5 Rounds of

10 KB Swings

15 Push Presses (115/75)

20 Push Ups

Buy In:

15 Reverse Lunges/side w/ PVC overhead

Back Squat

1x3@ 60%

1x3@ 70%

1x Max Reps@ 80%

then:

in 15 Minutes complete as many rounds as possible of:

3 Burpees

6Jumping Lunges

9 PVC OHS

 dreaming of WOD's

Buy In: 50 Ring Rows

Bench Press

1x5@55% 1RM

1x5@65% 1RM

1x Max Reps@75% 1RM

then:

30 Ring Dips (sub "real" pushups)

30 Bar Dips (sub bench dips)

30 Barbell Curls (75/ 33)

30 Barbell Rows (115/ 53)

Broken Sets are expected.  Complete  one movement before moving on.  Order is unimportant.

Buy In:  Partner Neck Work- 5 reps each direction. 20 total reps using the bench.  Berube just wing it and throw something fun at them (not a joke- nothing to do with massage.  you will receive instruction on this once you're in the house.  Use Wabango to let us know you're coming).

Deadlift

1x5@ 55% 1RM

1x5@ 65% 1RM

1x Max Reps @ 75%1RM

then:

5 Rounds for time

10 KB Presses/ Jerks 5 Reps/side

15 Weighted Bridges (no pad, only got one, sorry guess its htfu time) [155/ 95]

20 Double Unders or 100 singles your choice.

Have I mentioned Wabango yet?

"Awesome"

buy in as a group

workout as a group

be late= out of the group

on time= efficient

efficiency= success

See you there.

Wabango benches.