5.27.17

MONDAY WE WILL BE RUNNING MURPH! AFTER THE LAST CLASS AT 11am WE WILL HAVE A SMALL POTLUCK AND HANG TOGETHER FOR A BIT. WE KNOW YOU ALL HAVE BBQ'S OR THINGS TO DO BUT IF YOU'D LIKE TO STAY BRING A LITTLE SOMETHING TO SHARE :)

Individual warm-up
200m row
10 PVC dislocates
10 PVC good mornings
10 lunges w/rotation
30 arm circles cw/ccw

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 lunges with rotation
5 inchworm walk outs
20 hip bridges
:30 plank hold

A.  Strength/Skill
4 sets:
Alternating Reverse lunges (back rack) x 6-8 reps each leg
L sit DB Press x 8-10 reps
Hollow hold x :30
-rest 2 minutes-

B.Conditioning
4 rounds
200m run
12 wall balls 20/14
12 KB swings 55/35
25 double unders