4.10.17

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

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
30 IR/ER with light weight
10 plank shoulder taps
30 band pull aparts

A.Strength
Part 1: Push Press
Set 1- 5 reps @ 75%
Set 2- 4 reps @ 80%
Set 3- 3 reps @ 85%
Set 4-2 reps @ 90%
Set 5- 1 rep @ 95%
-rest 2 minutes between sets
Part 2: Strict Press
4 sets x 5 reps @ 75%
-rest 90 seconds between sets-

B.Conditioning
2 rounds
400m run
40 air squats
30 push-ups
20 pull-ups