7.12.17

We will be running 2 divisions for the in house competition: Rx and Scaled. Please put an Rx or Scaled next to your name when signing up. Thanks!

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
5 inchworm walkouts

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
10 PVC good mornings
10 leg swings
10 push-up plus
10 hip bridges B/10 single hip bridges
:30 plank hold

A.Strength
5 sets:
Deadlift x 5-7 reps @ 65-70%
-rest 30 seconds-
Handstand push-ups x 3-7 reps or ring push-ups x 8-10 reps or wall climbs x 3 reps
-Rest 2 minutes-

B.Conditioning
3 rounds
400m run
10 pull-ups
10 DB snatches, alternating 50/30