Warm Up
30 seconds of work / 10 seconds of rest x 3 rounds
a) Shuttle Runs
b)PVC Pass Throughs
c) Scap Pull-ups
d) Band Overhead Press
e) Band Row
Strength Circuit
4 Rounds
8-12 Bench Press
8-12 Single Arm DB Row – per side
30-60 sec. Palof Hold – per side
Rest 1 minutes