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. Technique Review: The Bench Press
3. ”Magnetic Field”
- Bench Press 10-9-8-7-6-5-4-3-2-1
- GHD Sit-ups
*Row 300m after each set of GHDSU
This workout is not for time, but be intentional to move through the exercises to finish under the class time. Spot partners as needed.
LIII: 155/108 Bench Press
LII: 135/93 Bench Press or scale weight as needed. Sub weighted sit-ups.
LI: 5 rounds not for time of
6 Bench Press, 12 Butterfly sit-ups, 300m Row