4.17.17

Individual warm-up
200m run/row
10 PVC dislocates
10 standing windmills
5 lunge to hamstring stretch
:30 hollow hold

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
5 inchworm walk outs
30 band pull aparts
10 scap wall slides

A.Strength
7 Sets:
5 Touch and go push press *start light and build each set
10 Glute Ham raises on GHD or 5 with a partner holding your legs
-rest 1:30 minutes between sets-

B.Conditioning
4 rounds
200m run
4 man makers 40/20
8 toes to bar