10.17.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
:40 box shouder stretch
10 sidelying arm windmills
10 plank shoulder taps
10 PVC shoulder raises (on the floor)
20 tricep push-downs with band
10 push-up plus

A.Strength
5 sets:
Close grip bench press x 5 reps @ 70-75%
Weighted or Strict pull-ups x 3-5 reps
-rest 2 minutes-

B.Conditioning
8 min AMRAP
12 alternating one arm DB snatches 50/30
8 box jump overs 24/20
35 double unders