9.10.16

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 groiners
5 inchworm walkouts 

Group warm-up
:30 box shoulder stretch
10 thoracic spine rotations
30 band pull aparts
:30 hollow hold
10 plank shoulder taps
10 lunges with rotation

A.Strength
5 sets:
Push press x 2 reps @ 80-85% of 1RM
-Rest 2 minutes between sets- 

B.Conditioning
4 rounds
10 toes to bar
15 wall balls 20/14
10 box jumps 24/20