1.24.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
20 arm circles cw/ccw

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 5 reps @ 75%
Single arm DB rows x 10 reps
-rest 2 minutes-

B.Conditioning
3 rounds
20 cal row
10 KB swings 70/55
20 abmat sit-ups
10 hang power cleans 115/75