- warmup:
- 2 rounds
- 10 Thoracic High Fives (per side)
- http://youtu.be/2y_A4xfbGUU?t=3m28s
- 10 back strokes
- http://youtu.be/xbOxmQRi7fM?t=8m19s
- 10 PVC OHS
- A. Strict Shoulder Press 5-3-3-1-1
- Coaches skill review: OHS
- B. Nancy (20 min cap)
- 5 rounds
- 400 M run
- 15 OHS (95/65)
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