2.18.17

Individual warm-up
200m run/row
10 shoulder PVC dislocates
10 shoulder PVC pass throughs
10 PVC good mornings
30 arm circles cw/ccw

Group warm-up
5 inchworm walkouts
:30 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
10 Tricep push downs
20m waiter's carry each arm
:30 hollow hold

A.Strength
Every minute for 20 minutes, rotate through the stations to complete 4 sets of:
Station 1: Dips x 3-7 reps
Station 2: Right side plank x :30
Station 3: Double DB overhead walking lunges x 6-8 reps (total) 
Station 4: Left side plank x :30
Station 5: Alternating DB snatch x 8-10 reps 

B.Conditioning
3 rounds
200m run
50m farmer's carry 50/35 DB
4 burpee clusters 50/35 DB