9.6.16

Individual warm-up
200m run/row
10 leg swings
10 lunges w/rotation
5 inchworm walkouts
10 groiners

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 plank shoulder taps
10 PVC shoulder raises (on the floor)
10 bent over rows with barbell
30 band pull aparts

A.Strength
5 Sets
Bench Press x 5 reps @ 75% of 1RM
Weighted or Strict Pull-ups x 3-5 reps
-rest 2 minutes-

B.Conditioning
30 hand release push-ups
200m row
20 ring dips
200m row
20 hand release push-ups
200m row
10 ring dips