3.21.17

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
10 scap wall slides
30 band pull aparts
30 IR/ER with light weights

A.Strength
4 sets:
Turkish get-up x 3 reps each arm
Bottom's up KB carry x 20m each arm
Lat pull-downs x 15-20 reps
Plank x :45
-rest 2 minutes-

B.Conditioning
3 rounds
400m run
20 hand release push-ups
10 box jumps 24/20