5.13.17

Please sign up for Murph! We are about 1 week away!!  

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
4 sets:
Single arm DB row x 8-10 reps
Dead ball slams x 3-5 reps
1/2 kneel bottoms up KB press x 6-8 reps 
Sit-up position Russian twist with med ball x 10-12 reps (no this is not a dance move :) )

-rest 1-2 minutes between sets-

B.Conditioning

8 min AMRAP
12 cal row
12 wall balls 20/14
12 abmat sit-ups
12 KB swings 55/35