2.2.17

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

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts

A.Strength
Part 1: Push Press
5 x 2 @ 75-80%
-rest 2 minutes-
Part 2: Seated single arm DB/KB press
3 x 5-7 reps each arm
-rest 1-2 minutes-

B.Conditioning
3 rounds
20 KB swings 55/35
20 HR push-ups
20 abmat sit-ups
20 push press 75/55