6.28.16

Individual warm-up
300m 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
30 band pull aparts
10 push-up plus
:30 superman hold

A.Strength
5 sets
Bench Press x 3 reps
Dips x 5-10 reps
-rest 2 minutes-

B.Conditioning
For time
30-20-10
Deadlifts 155/105
Wall balls 20/14