9.29.16

Individual warm-up
400m run/row
10 PVC dislocates
10 PVC pass throughs
10 push ups
2 wall walks

Group warm-up
5 inchworm walk outs
:45 shoulder flexion stretch with band
10 thoracic spine rotations
10 plank shoulder taps
30 band pull aparts
10 lat pull-downs 

A.Strength
4 sets:
Bench Press x 3 reps @ 75-80%
Dips x 3-5 reps 

B.Conditioning
3 rounds for time
200m run
8 burpees to a target (about 6" above finger tips)
8 pull-ups
100m farmer's carry 55/35