7.18.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass thru's
10 push-ups
10 standing windmills

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
10 leg swings
10 lunges with rotation
30 band pull aparts

A.Strength
Push Press
5 x 2 @ 80-85%
-rest 2 minutes-

B.Conditioning
27-21-15-9
calorie row
wall balls 20/14