9.28.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
20 arm circles
10 push-ups

Group warm-up
:40 box shouder stretch
10 sidelying arm windmills
10 Push up plus
10 PVC shoulder raises (on the floor)
10 Bent over rows w/barbell

A.Strength
5 sets:
Deadlift x 2 reps @ 85%
Single arm DB rows x 8-10 reps each arm
-rest 2 minutes-
B.Conditioning
4 rounds
20 double unders
7 deadlifts 185/135
7 HSPU