Monday May 25, 2026

Warmup

2:00 Bike/Row or Jog 2 laps

High Knees (Down & Back)

5 Burpees

Butt Kicks (Down & Back)

10 Air Squats

Walking Knee Pulls (Down)

Walking Quad Stretch (Back)

5 Inchworms

High Toe Touch (Down)

Low Toe Touch (Back)

10/way Leg Swings

10 Hollow Body Swings

Mobility

Wall Calf Stretch :30/Side

Wall Hinge Stretch :30

Couch Stretch :30/side

WOD

Murph

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Partition the pullups, pushups, and squats as needed.  Suggestions are 20 rounds of 5/10/15 reps, 10 rounds of 10/20/30 reps, etc.

If you have a 20 lb vest or body armor, wear it.

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Class at 9am, potluck to follow.  Join us!

All other classes are cancelled.  Happy Memorial Day!

No lifting program this week, starting back up next week with 3s.  Remember the last weight you did for 5 for both squat and bench.