Happy Birthday Matt!

Matt

Happy Birthday Coach Matt Plemons!!!

 

There will be NO Skillz & Sprintz or ReFlex this Sunday.

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
3 strict muscle ups
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over

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