11.1.16

Individual warm-up
200m run/row
10 leg hugs
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles 

Group warm-up
5 inchworm walkouts
10 push up plus
10 lat pull downs with band
10 scap wall slides
30 band pull aparts
20m waiter's carry each arm

A.Strength
Four sets of:
Bench Press x 5 reps @ 75%
Rest 45 seconds
Plank x 45 seconds
Rest 45 seconds
Ring Rows x 8-10 reps
-rest 2 minutes-

B.Conditioning
21-15-9
Cal row
wall balls 20/14
pull-ups