5.10.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 push-up plus
20 lat pull downs with band
10 PVC good mornings 
5 downward dog to cobra 
10 lunges with rotation
:30 hollow hold

A.Strength
5 sets:
Weighted or strict pull-ups x 3-5 reps
Deadlifts x 3 reps @ 75-80% 
-rest 2 minutes

B.Conditioning
10 min AMRAP
8 push-ups
10 deadlifts 135/95
250m row
12 KB swings 55/35