10.10.16

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 @ 75% of 1RM
L-sit DB press x 5-7 reps
-rest 2-3 minutes-

B.Conditoning
2 rounds for time
500m row
15 deadlifts 135/95
30 air squats
15 push press 135/95
400m run