7.26.16

Individual warm-up
300m run/row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 groiners

Group warm-up
:40 box shoulder stretch
5 downward dog to cobra transitions
10 sidelying arm windmills
30 IR/ER with light weights
10 push-ups plus
:30 hollow hold

A.Strength
5 sets:
Strict Press x 5 reps
Dips x 5 reps
-rest 2 minutes-

B.Conditioning
For time:
1000m row
-THEN-
4 rounds
10 shoulder to overhead 135/95
10 box jump overs 24/20