4.13.17

If there are any girls interested in being a part of a team for Do It For David on 4/23 from 9am-1pm please let us know or sign up over by the whiteboard! We have two teams that each need one girl! Thanks!

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 leg swings
10 air squats

Group warm-up
5 lunge to hamstring stretch
:30 couch stretch
5 lunges w/rotation
5 downward dog to cobra transitions
10 sidelying arm windmills
10 hip bridges both/10 single leg hip bridges

A.Strength
4 sets:
Deadlift x 5 reps @ 70-75%
Strict or weighted pull-ups x 3-5 reps
Box step-ups x 8-10 reps each leg
-rest 2 minutes-
*For box step ups: Use DB/KB to add weight (if you want), drive up with the leg on the box and control your descent back down to the floor. Focus on slow controlled movement.  

B.Conditioning
3 rounds
400m run
20 abmat sit-ups
8 pull-ups