6.3.17

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
4 sets:
Push press x 2-3 reps @ 75-80%
Dips x 5-7 reps
-rest 2 minutes-

B.Conditioning
4 rounds fpr time
5 burpee box jump overs 24/20
10 push press 95/65
10 goblet squats 55/35
200m run