Wednesday May 16, 2018

Wednesday May 16, 2018

Announcements
-MURPH Sign Up sheet is at front desk. Be sure to sign up and take part in this special event.
-This Months Paleo Potluck will take place at MURPH instead of Friday Night Lights.

Workout of the Day

Warm Up
Dodgeball
Round 1 – Non Dominant Arm
Round 2 – Duck Walk
Round 3 – Hop on One Leg

*3 Burpees every time you get hit
+
With an Empty Barbell
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Mobility
1 Min Pigeon Pose/Side
10 Walkouts with 3 sec hold in Hollow Push Up Position

Skills & Drills
Deadlifts
Focus: Hook Grip; Press the Ground Away

Movement Prep
5 Hip Hinge to Knee
5 Deadlifts (pause above knee)
5 Deadlifts

Wall Facing Handstand
-Elbows Locked Out
-Hands Shoulders Width Apart (middle finger just outside of shoulder)
-Tuck Hips Under (Hollow Body)
-Head Neutral (ears in line with shoulders)
-Knees Locked Out and Feet Together

Movement Prep
15 Sec Wall Facing Handstand

Part I
Clean Grip Deadlift (Not TnG)
3-3-3-3-3

*Begin first set at 110% of your best clean

Part II
Accumulate 5 Minutes in a Wall Facing Handstand

Score = total time to accumulate 5 min