12.27.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 groiners

Group warm-up
:40 box shoulder stretch
5 downward dog to cobra transitions
10 sidelying arm windmills
30 IR/ER with light weights
10 push-ups plus
:30 hollow hold

A.Strength
5 sets:
2 Push press + 1 jerk start at 70-75% and work up each set
Front rack reverse lunges w/one KB, alternating legs x 10-12 reps
*Perform half the reps with the KB on your right side and half with the KB on your left side
-Rest 2 minutes-

B.Conditioning
For time:
30 calorie row
30 handstand push-ups
30 wall balls 20/14
30 shoulder to overhead 95/65