12.5.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
30 arm circles

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
4 sets
Touch and go push press x 4 reps
-rest 2 minutes between sets-
*Build up each set to as heavy as possible

B.Conditioning
For time:
50 double unders
20 shoulder to overhead 95/65
10 toes to bar
40 double unders
10 shoulder to overhead 115/75
10 toes to bar
30 double unders
5 shoulder to overhead 135/95
10 toes to bar