4.26.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
20m KB waiter's carry each arm
10 scap wall slides
20 m KB waiter's carry each arm

A. Strength
4 sets:
DB bench press x 8-10 reps
Single arm DB/KB row x 10 reps each arm
Seated L-sit press (DB or KB) x 5-7 reps
-rest 2 minutes-

B. Conditioning
4 rounds
12 HR push-ups
8 shoulder to overhead 95/65
6 pull-ups
12 sit-ups