4.26.17

MURPH: Sunday, May 21st! TIME TO BE DETERMINED AND POTLUCK TO FOLLOW :)

Individual warm-up

300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up

5 inchworm walk outs
10 leg swings
:30 couch stretch
10 PVC good mornings
20 monster walks
20 lat pull downs

A.Strength

5 sets:
Deadlift x 3 reps @ 80% of 1RM
Strict or weighted pull-ups x 3-5 reps 
-rest 2 minutes-

B.Conditioning

3 rounds
400m run
10 deadlifts 155/105
6 bar facing burpees