8.1.16

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
Push Press
15 minutes to build to a 2RM

B. Conditioning
3 rounds for time
400m run
30 KB swings 55/35
15 Ground to Overhead 95/65