MEMORIAL DAY MURPH: Monday, May 27.
.
Classes: 9am-10am-11am Only!!!
.
This has been a tradition for a long time and we hope to see everyone participate.
Post BBQ and Beverages:-)
10 mins AMRAP
(Controlled, Not for Speed Pace)
5 Burpee Broad Jump
5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0
20m Dbk KB/DB Overhead Carry
20sec Hollow Hold Flutter Kicks
Then..,
Snatch RDL; 2011; 4-6 X 3
Then..,
3 Rounds.
(increase effort each round)
Row 20 Cals HARD
rest 30sec
12 KB/DB Z Press (challenge yourself with load)
rest 30sec
AB 20 Cals Hard
rest 30sec
30sec Single arm Plank/arm
rest 30sec
*AB and Rower Paces MUST increase each round. You will need to pace accordingly on the first sets
You must be logged in to post a comment.