4.4.17

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

Group warm-up
5 inchworm walk outs
10 push-up plus
30 band pull aparts
10 tricep push-downs with bands
10 scap wall slides
:30 hollow hold

A.Strength
5 sets:
Push Press x 5 reps @ 75%
Single arm DB row x 8-10 reps each arm
Nose to wall handstand hold x :30
*Sub plank hold for handstand hold
-Rest 2 minutes-

B.Conditioning
7 min AMRAP
35 double unders
10 single arm DB push press (right arm) 40/20
5/3 ring dips (5 men/3 ladies)
10 single arm DB push press (left arm) 40/20