12.20.16

Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

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
5 sets
Strict Press x 2-3 reps @ 80-85%
Waiter's Carry x 30m each arm
-rest 2 minutes-

B.Conditioning
10 min AMRAP
8 burpee box jump overs 24/20
12 deadlifts 115/75
6 shoulder to overhead 115/75
8 toes to bar