Monday 150119

Vise/ViseDowntown

-Warm up-

10 Minutes:

9-6-3
Toes-to-Bar
Air Squat

5 Minutes:

Down-and-back
High Knees
Butt Kickers
High Kicks
Broad Jumps

-Weightlifting-

Every minute on the minute for 10 minutes:
Complete 2 Power Snatches.
Start at 60-65% and increase weight every 2 rounds.

-Conditioning-

21-15-9
Back Squat, 225/155 (no rack)
400 meter run

-Cool Down-

Calf Stretch
Couch Stretch

Welcome to the world Nolan Patrick Murphy.
Born January 13, 2015 at 8 am
Weighing 7lbs 1 oz.
Big Sister Bria and big brother Colton are in love!
Congratulations Tricia and Ryan!!