PR’s to Get Your Monday Going!

Kelley hits 300lbs

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Wlad hits 510lbs

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Have a great week Gang!

 

Monday
dynamic movement prep 
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.
Group warm up 
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Thoracic extension.
Strength
OH squats
3-3-3-3-3.
Wod 
Amrap in 5 minutes
Run 100 meters (50 out, 50 back)
10 burpee pull ups
Rest 3 minutes
Calf stretch
Amrap in 5 minutes
15 Ground to overhead 95,65
15. Kb swings
Rest 3 minutes
Pigeon
Amrap in 5 minutes
7 Push ups
7 Sit ups
7 Squats
Mad mobility. 
Lat stretch band
Knee on the wall
Press ups
Lat stretch band

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