5.17.16

PLEASE SIGN UP FOR MEMORIAL DAY MUPRH! WE WILL BE HAVING A POTLUCK AFTERWARD. IT IS THIS SATURDAY!!! MAY 21st! Please arrive by 10am. The first heat will start at 10:30am

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 push-ups

Group warm-up
:40 box shoulder stretch
:45 shoulder distraction w/band
5 downward dog to cobra transitions
10 sidelying arm windmills
30 band pull aparts
10 scap wall slides

A.Strength
Push Press
5 x 3 @ 75-80% of new 1RM
-rest 2 minutes between sets

B.Conditioning
7 rounds
5 pull-ups
7 push-ups
20 double unders
1 rope climb/2 lowers