11.14.16

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:30 box shoulder stretch
10 thoracic spine rotations
5 inchworm walkouts
20 tricep push-downs
30 band pull aparts

A.Strength
4 sets:
Close grip bench press x 5 reps 70-75%
Dips x 5-7 reps

B.Conditioning
For time:
1000m row
20 squat cleans 95/65
20 deadlifts 95/65
20 push press 95/65
1000m row