1.7.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass thru's
10 push-ups
10 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walk outs
10 leg swings
:30 couch stretch
20 monster walks
20 band pull aparts 

A.Strength
4 sets:
L-sit DB shoulder press x 5-7 reps
Bottom's up KB carry x 20m each arm
Front rack reverse lunges, alternating x 8-10 reps each leg
-rest 2 minutes-

B.Conditioning
10 min AMRAP
10 push press 95/65
10 bar facing burpees
10 calorie row