5.28.16

REMINDER:NO CF KIDS CLASS TODAY AND NO WEIGHTLIFTING CLASS TOMORROW 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
300m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
10 thoracic spine rotations
10 PVC good mornings
10 leg swings
20 hip bridges/10 one legged

A.Strength
1-Deadlift
5 x 3 @ 85% of 1RM
-rest 2 minutes-
2-3 sets
Bent over barbell row x 6 reps
Single arm DB/KB Press x 12 reps
-rest 1 minute-

B. Conditioning
3 rounds for time
10 Toes to bar
8 HSPU
10 deadlifts 185/135