4.18.17

ANNOUNCEMENT: WEIGHT LIFTING CLASS WILL BE CANCELLED THIS SUNDAY, 4/23 DUE TO THE DO IT FOR DAVID COMPETITION! THERE WILL BE REGULAR GROUP CLASS AT 10AM and OPEN GYM AT 11AM AS NORMALLY SCHEDULED.

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
5 world's greatest stretch
10 leg swings
:30 couch stretch
:45 hip distraction
10 lunges w/rotation
20 monster walks
10 hip bridges B/10 hip bridges one legged

A.Strength
Tempo Back Squats
5 x 5 @ 70-75%
*Your tempo is-3 seconds to lower into your squat, explode up out of the bottom and 1-2 second pause at the top to rest for the next squat. Start off your first set at 60-65% and work up. Tempo work is great for strength building! Stay true to the pace and emphasize the fast drive up from the squat.
-rest 2-3 minutes between sets-

B.Conditioning
For time:
20 calorie row
20 wall balls 20/14
20 burpees
20 wall balls 20/14
20 calorie row