3.25.17

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

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
20 lat pull-downs
10 scap wall slides
:45 plank hold

A.Strength
Rotate through the stations every :90, complete 4 sets:
Station 1: Rope climbs x 2-3 reps or 2-4 rope lowers
Station 2: Dips x 3-5 reps + :30 hollow hold
Station 3:Farmer's Carry x 50m

B.Conditioning
4 rounds
200m run
9 toes to bar
7 burpee box jump overs 24/20