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:
“3-2-1” (revised)
As a 3-person team, perform equal work for time of:
Row 4500m
…rest 2 minutes, then…
Partner up, and then perform 4 rounds for time, alternating exercises, of:
300m Run
15 GHD Sit-ups
15 Ring Dips
…rest 2 minutes, then…
As individuals, perform 4 rounds for time of:
40 Double Unders
10 Burpees
For Time
Compare to Friday, 25 March 2016
Mobility:
Supine Shoulder Extension – 1:00
5 Supine Shoulder Hand Walks
Seal Stretch – 1:00
10 Two Pike/Two Squat
Standing Pike – 1:00
10 Side-to-Side Squats
Frog Split – 1:00/side
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