5.18.16

MURPH-MAY 21st-SIGN UP BY THE WHITEBOARD PLEASE!

Individual warm-up
300m run/row
10 PVC good mornings
10 lunges w/rotation
10 leg swings
10 groiners

Group warm-up
5 lunge to hamstring stretch
10 leg hugs
5 inchworm walk outs
10 leg swings
15 hip bridges B/10 one legged

A.Strength
5 sets:
Deadlift x 3 reps @ 85% of 1RM
Single arm DB row x 8-10 reps
-rest 2 minutes

B.Conditioning
2 sets
500m row
15 KB swings 70/55
15 Thrusters 95/65
-rest 3 minutes-