4.24.17

HAPPY BIRTHDAY FRANK! Have a great day :) 

Nice work to the two teams who threw down at Do It For David! We had a great day with good spirited competition raising money for a Cure for Duchenne's Muscular Dystrophy. 

Next up on the agenda: Murph! Exact date to be determined (planning for the weekend before Memorial Day Weekend.) Get Ready!! 

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
10 leg hugs
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 pause at the top to rest for the next squat
-rest 2-3 minutes between sets-

B.Conditioning
8 min AMRAP
30 double unders
7 pull-ups
14 Overhead walking lunges 45/25