7.5.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass thru's
10 push-ups
10 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
10 scap wall slides
30 band pull aparts

A.Strength
5 Sets
Close grip bench x 5 reps
Single arm DB row x 8-10 reps
-rest 2 minutes-

B.Conditioning
10 min AMRAP
200m run
10 wall balls 20/14
10 hang power cleans 95/65