5.8.17

HAPPY BIRTHDAY NICK! HAVE A GREAY DAY :)

REMINDER: Please sign up for The Murph that will be held on Sunday, May 21st. This is not Memorial Day weekend! Potluck to follow :)

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 sidelying arm windmills
30 arm circles

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walk outs
10 scap wall slides
20 tricep push-downs
20m bottom's up KB carry each arm
:30 handstand hold or plank hold

A.Strength
Part 1
5 sets:
Push Press x 2 reps @ 80-85%
-rest 2 minutes
Part 2
3 sets:
Dips x 3-5 reps
Waiter's carry x 40m each arm
-rest 2 minutes-

B.Conditioning
1000m row
-then-
3 rounds
12 shoulder to overhead 115/75 Rx, 135/95 Rx+
10 toes to bar