3.1.17

Individual warm-up
300m row
10 PVC shoulder dislocates
10 PVC pass through
30 arm circles
10 push ups

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
5 inchworm walk outs
:30 hollow hold
30 band pull aparts
10 push-up plus

A.Strength
Every 2 minutes for 7 sets, complete (start 50% of 1RM and build each set if possible):
Touch and go push press x 5 reps
*Take the bar from the ground

B.Conditioning
12 min AMRAP
200m run
6 chest to bar pull-ups
5 DB thrusters 50/35