1.17.17

Individual warm-up
400m row
5 inchworm walk outs
10 PVC dislocates
10 PVC pass through's
10 push-ups

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 plank shoulder taps
:45 shoulder distraction with band
30 band pull aparts
30 IR/ER with light weights

A.Strength
5 sets:
Touch and go push press x 10 reps 55-65% of 1RM
-rest 2 minutes-

B.Conditioning
4 rounds for time:
15 overhead squats 75/55
40 double unders
10 bar facing burpees