Strength
A. EMOM x 10 minutes:
1: 8 Barbell Split Squats, Right Leg
2: 8 Barbell Split Squats, Left Leg

B. Back Squat
3 sets x 6 reps @ 60-70%

4 second negative, 2 second pause on each rep

Conditioning
“Goonies”
30-20-10 reps for time:
Dumbbell Thruster, You Choose
Toes To Bar

Daily Mobility
-Doorway Stretch
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Foam Roll
-Lacrosse Ball

Spend 2-5 minutes working on each of the following. Click on “Tips” to view videos for demonstrations.

Box News
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am