11.7.16

CONGRATULATIONS TO CHELSEA AND DEVIN ON THE BIRTH OF THEIR SON SPENCER JAY! Mommy and baby are doing well :) and Daddy too of course !!

REMINDER: 8:30 and 10:30AM classes are cancelled for today. Sorry for any inconvenience.

Individual warm-up
200m run/row
10 lunges with rotation
10 leg swings
10 groiners

Group warm-up
5 lunge to hamstring stretch
5 downward dog to cobra transitions
10 PVC good mornings
:30 couch stretch
10 hip bridges (10 both legs/10 one legged)

A.Strength
5 sets:
Deadlift x 2-3 reps @ 80-85%
GHD back extensions x 10 reps (you can add weight)
-rest 2 minutes-

B.Conditioning
12 min AMRAP
15 KB swings 55/35
250m row
8 deadlifts 155/105
15 abmat sit-ups