Monday May 31, 2021

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.

Classes at 9am and 4pm, with BBQ to follow after 4pm class. Please join us!