8.17.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walk outs
:40 box shoulder stretch
10 thoracic spine rotations
:30 handstand hold
10 scap wall slides
30 band pull aparts

A.Strength
Strict Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 3 reps @ 85-90%
Set 7 – 10 reps at 65-70%
Rest 2 minutes between sets

B. Conditioning
4 rounds
200m run
7 toes to bar
7 power cleans 135/95
7 box jumps 24/20