7.16.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
10 standing windmills

Group warm-up
:40 box shoulder stretch
:45 shoulder distraction w/band
30 shoulder IR/ER
:30 couch stretch
10 leg swings
10 groiners
20 monster walks

A.Strength
15 minutes to establish 1RM thruster

B.Conditioning
For time:
10 thrusters 95/65
2 rope climbs 15 feet
200m run
8 thrusters 115/75
2 rope climbs
200m run
6 thrusters 135/95
2 rope climbs
200m run