Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.
Conditioning:
50 Wall-Ball Shots* (20/14) @ (12/10′)
25 Toes-2-Bar
400m Run with plate (45/25)
For Time (8:00 cap)
*perform max reps 20 seconds on, 10 seconds off until 50 is reached
…Rest 2:00
12-10-8 rep rounds of:
Push Press (135/93)
Alternating Pistols
Calories Rowed
For Time (6:00 cap)
…Rest 4:00
Strength:
EMOM perform 1 rep of:
Hang Squat Clean
Starting weight is 30-35% 1RM.
Add (20/10#) each minute.
(12:00 cap)
Flexibility:
Rocking Table – 1:00
Twisting Ape – 1:00
20 Straight Calf Raises
Elevated Seiza – 1:00
10 Side-to-Side Squats
Standing Pancake Stretch – 1:00
2 rounds for quality
Post time, load, and experiences to comments