Monday May 29, 2023

Warmup

2:00 Bike/Row or Jog 2 laps

10 PVC Pass Throughs

10/way PVC Around the Worlds

Walking Knee Pulls (Down)

Walking Quad Stretch (Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Lunges (Down)

Inch worms (Back)

10/way Leg Swings

10 Hollow Body Swings

10 Burpees

10 Squat Jumps

Mobility

Wall Calf Stretch 1:00/Side

Wall Hinge Stretch 1:00

Couch Stretch 1:00/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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Classes at 9am and 4pm, with a BBQ following the 4pm class.