5.1.17

REMINDER: May 21st we will run MURPH with a potluck to follow beginning at 10:30am! Sign up over by the whiteboard :)

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-Pause Back Squats
5 x 3 @ 70-75%
*As if tempo wasn't fun enough we are going to add a 3 second pause at the bottom of the squat too! 3 seconds down, 3 second pause at the bottom, reset at the top!
-rest 2-3 minutes between sets-

B.Conditioning
4 rounds
10 toes to bar
20 wall balls 20/14
10 power cleans 95/65