5.25.16

HAPPY BIRTHDAY PHIL! HAVE A GREAT DAY! :)

REMINDER:NO CF KIDS CLASS THIS SATURDAY AND NO WEIGHTLIFTING CLASS THIS SUNDAY 5/29. WE WILL BE ON A MODIFIED CLASS SCHEDULE MONDAY MORNING. CLASSES WILL BE 8:30AM and 9:30AM ONLY. WE WILL BE CLOSING AT 11AM.

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 push-up plus
:30 handstand hold
20m waiter's carry each arm

A.Strength
1-Push Press
5 x 3 reps
-rest 2 minutes-
2- 3 sets
Single arm DB row x 10 each arm
Bent over rear delt flys x 15 reps
-rest 1 minute-

B.Conditioning
4 rounds
200m run
5 renegade rows 40/20
10 abmat sit-ups