5.17.17

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 thoracic spine rotations
20 tricep push downs
20m bottom's up KB carry each arm
20m waiter's carry each arm
:30 plank hold

A.Strength
5 sets:
Push press x 2-3 reps @ 80-85%
Dips x 5-7 reps
*Use stationay bars, rings, assistance with bands or scale to a box/bench
-rest 2 minutes-

B.Conditioning
4 rounds
10 single arm DB thrusters 40/20 RX, 50/35 RX+ (5 each arm)
8 R arm DB push press 40/20, 50/35
35 double unders
8 L arm DB push press 40/20, 50/35