1.28.17

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles cw/ccw
10 lunges
10 leg hugs

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:
5 Touch and go shoulder to overhead AHAP
2 Turkish get-ups each arm
-rest 2-3 minutes-

B.Conditioning
3 rounds
300m run
15 KB swings 55/35
8 HSPU