12.10.16

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:
Seated Strict Press x 5 reps (70-75% EFFORT)
Single arm DB row x 5-7 reps each arm
-rest 2 minutes-

B.Conditioning
For max reps:
3 sets:
Cal row x :60
Rest 30 seconds
Burpees x :60
Rest 30 seconds
Push press 95/65 x :60
Rest 2 minutes