11.10.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
30 arm circles cw/ccw
10 push-ups

Group warm-up
5 inchworm walkouts
10 thoracic spine rotations
20 Lat pull downs with band
30 shoulder IR/ER
10 scap wall slides
:45 plank hold 

A.Strength
5 sets:
Weighted or strict pull-ups x 2-3 reps
Rope climb/lowers x 1-2 reps
Hollow hold x :30
-rest 2 minutes-

B.Conditioning
4 rounds
200m run
8 burpees
10 box jump overs 24/20
8 power snatches 95/65