5.18.17

REMINDER: MURPH HAS BEEN MOVED TO MONDAY, MAY 29th!

Individual warm-up
300m run/row
10 leg swings
5 inchworm walkouts
10 leg hugs
10 groiners

Group warm-up
5 world's greatest stretch
10 PVC good mornings
5 downward dog to cobra transitions
:30 pigeon pose
10 hip bridges B/10 single hip bridges
20 Lat pull downs with band
:30 hollow hold
:30 superman hold

A.Strength
5 sets:
Weighted or strict pull-ups x 3-5 reps
Deadlifts x 3 reps @ 75-80%
-rest 2 minutes-

B.Conditioning
3 rounds
200m run
7 deadlifts 185/135
7 bar facing burpees
14 KB swings 55/35