5.4.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
10 scap wall slides
30 band pull aparts

A. Strength
Push press
20 minutes to build to 1RM 

B.Conditioning
15 min AMRAP
2 rope climbs 15'
15 wall balls 20/14
10 power cleans 95/65