7.15.17

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
20m bottom's up KB carry each arm
20m KB waiter's carry
10 lunges with rotation
:30 hollow hold

A.Strength
4 sets:
Push press x 2-3 reps @ 75-80%
Single arm DB rows x 8-10 reps each arm
-rest 2 minutes-

B.Conditioning
For time:
500m row
25 KB swings 55/35
50 air squats
400m run
15 push press 95/65
30 wall balls 20/14