4.25.17

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
30 arm circles cw/ccw
10 push-ups

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
Part 1
3 sets:
Push press x 5 @ 70-75%
Dips x 4-6 reps
-rest 2 minutes-
Part 2:
3 sets:
Strict press x 5 reps @ 70-75%
-rest 2 minutes-

B.Conditioning
7 min AMRAP
10 push-ups
15 KB swings 55/35
20 sit-ups