Come check out our very own, Dr. Mike Simmons, this Saturday at UMASS present at the Conference for Active Aging in the Valley! Coach Ayn will be there too representing all of the great work they do for the Fitness Prescribed Masters Program!

Come check out our very own, Dr. Mike Simmons, this Saturday at UMASS present at the Conference for Active Aging in the Valley! Coach Ayn will be there too representing all of the great work they do for the Fitness Prescribed Masters Program!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work. 

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

2. Overhead Squat
5-4-3-2-1

20 minutes to work up to a heavy set of five, then ascend in weight each set for 4, 3,2 and then 1. If you can not overhead squat then front squat.

3. ๐Ÿ‹๏ธโ€โ™€๏ธโ€Misfitโ€๐Ÿ‹๏ธโ€โ™‚๏ธ
AMRAP 10
2 Overhead Squats 115/73
2 Handstand push-ups
4 Overhead Squats 115/73
4 Handstand Push-ups
6 Overhead Squats 115/73
6 Handstand Push-ups
8 Overhead Squats 115/73
8 Handstand Push-ups
Etcโ€ฆ until time runs out.

LIII: as Rxโ€™d
LII: 75/53 or scale weight as needed, Sub Front squats as appropriate. Pike Press on Box, Down dog pike press or DB Press subbed for HSPU.
LI: scale weight as needed, Sub Front squats as appropriate. Pike Press on Box, Down dog pike press or DB Press subbed for HSPU.

Have fun!

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