5.24.17

REMINDER: MEMORIAL DAY SCHEDULE- 9am and 10am classes ONLY! We will be doing The Murph that day!

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
Back squat
20-25 minutes to find new 1RM
*For those of you who do not have a 1RM and have been squatting for a while with us, today is a good day to find that 1RM. If you are very new and just working on your form and technique, take this time to complete 5-7 sets x 5 reps at a moderate load (make sure you REST between sets!)

B.Conditioning
3 rounds for time:
20m handstand walk (by special request) *
8 pull-ups
10 goblet squats 55/35
12 SDHP with KB 55/35
*Substitiute 8 HSPU, 2-3 wall climbs or 10 push-ups for handstand walk