Warm Up
2 X's
150m Row
10 Scap Pull Downs on the bar
10 air squats
10 Arch to Hollow on the bar
5 Dive Bomber Push Ups

MOB
2 min LAX Ball Smash- Posterior Shoulder

Conditioning
4 sets:
Strict press 6X- 20X1 rest :60sec
:45 sec Hollow Rocks rest :60 sec

WOD
In Teams of Two:
Complete 5 rounds each for time: 
250m Row
10 push press 135/95#
One person working at a time (sprint though these movements)
**if doing solo rest 90 sec beween rounds

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