May 16, 2017


Yoga/Mobility is off for two weeks 😥,
 Rumor has it Nichole is going to lead some stretches this week! 

Warm Up:
Stretch it out...
Then Run 1 Mile 

Back Squats 
10-5-5-5-5 *warm up light and get as heavy as you can! 

AMRAP in 20min 
100m Front Rack Walking Lunges (95/65#) 
*every 10m..... 3 Thrusters :)

Immediately into...

3 Rounds 
15 Burpees 
15 Shoulder to Overhead (135/95#)

**Murph is coming! Join us Memorial Day weekend. Two start times, 7:45am and 8:20am, gym will open at 7:30a. If you are fast... you will be starting at 7:45 :) Then pool Party at Jerry and Nikki's house! 

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