5.19.16

Individual warm-up
200m run
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 leg hugs

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 scap wall slides
10 groiners
10 lunges w/rotation
30 band pull a parts

A. Strength/Skill
Every minute, on the minute, for 12 minutes, rotate through the following until you’ve completed four sets of each:
Minute 1: Dumbbell Bench press x 5-7 reps
Minute 2: Turkish get-up x 2 reps each arm
Minute 3: 20-30 unbroken double unders or double under practice

B. Conditioning
3 rounds
300m run
15 ft handstand walk (scale with 2 wall climbs)
10 shoulder to overhead 95/65