5.22.17

MEMORIAL DAY: Classes will be 9am and 10am ONLY!  We will be doing Murph next Monday in honor of Michael Murphy.

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push-up plus
5 inchworm walk outs
20 lat pull downs
30 band pull aparts
:40 plank hold

A.Strength
4 sets:
DB bench press x 5-7 reps
Single arm DB row x 8-10 reps each arm
Suitcase carry x 50m each side
-rest 2 minutes-

B.Conditioning
15-12-9
Toes to bar
Ring dips
Calorie row
*After every round, complete 20m DB overhead walking lunges (one DB-L arm 10m, R arm 10m) Rx 50/35. Scale to front rack walking lunge, scale weight or eliminate the weight .