4.19.17

Reminder: NO WEIGHT LIFTING CLASS THIS SUNDAY 4/23. 10am group class and 11am open gym as normally scheduled. :) 

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
5 inchworm walkouts
10 plank shoulder taps
10 sidelying arm windmills
30 band pull aparts
20 tricep push-downs
:30 handstand hold

A.Strength
16 min EMOM (rotate each station every minute to complete 4 sets each)
Minute 1: Dips x 3-5 reps
Minute 2: :40 plank hold
Minute 3: Seated single arm DB press x 8-10 reps each arm (sit on a bench or box)
Minute 4: 50m farmer's carry

B.Conditioning
4 rounds
8 pull-ups
12 HR push-ups
25 double unders
12 KB swings 55/35