3.27.17

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
5 inchworm walkouts
:45 shoulder distraction stretch
30 band pull-aparts

A.Strength
Part 1- Push Press
5 x 2 @ 80-85% of 1RM
-rest 2 minutes-


Part 2- Strict Press
4 x 5 reps @ 75%
-rest 2 minutes-

B.Conditioning
For time:
1000m row
-then-
4 rounds
14 KB swings 55/35
14 overhead walking lunge steps 45/25 plate