1.16.17

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk-outs

Group warm-up
5 inchworm walk outs
10 push-up plus
10 sidelying arm windmills
15 tricep push downs
15 lat pull downs
10 scap wall slides

A.Strength
5 sets:
Bench press x 3 reps 75-80%
Pull-ups (strict or weighted) x 2-3 reps
-rest 2 minutes-

B.Conditioning
10 min AMRAP
12 calorie row
10 front squats 115/75
8 shoulder to overhead 115/75
1 muscle up
*Substitute 2 chest to bar/pull-up + 2 dips for muscle up