12.1.16

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 sidelying arm windmills
10 plank shoulder taps
10 PVC shoulder raises (on the floor)
20 tricep push-downs with band
:30 hollow hold

A. Strength
4 sets:
Close grip bench press x 5 reps @ 75-80%
Dips x 5-7 reps
-rest 2 minutes-

B.Conditioning
2 sets
Against a 5 minute running clock:
400m run
50 KB swings 55/35
Pull-ups x max reps
rest 4 minutes
* score = total pull up reps for both rounds
If you can not perform pull-ups, please choose a challenging ring row for this workout