11.29.16

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

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
10 standing windmills
10 scap wall slides
:30 handstand hold

A.Strength
Part 1: 5 sets
Push press x 3 reps @ 75-80%
-rest 2-3 minutes between sets-
Part 2: 3 sets
Strict Press x 5 reps @ 75%

B.Conditioning
12 min AMRAP
300m row
12 KB swings 55/35
10 wall balls 20/14
12 abmat sit-ups