Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Member Appreciation Challenge: Pizza Delivery Warm-up game 💁🏽
Click here to see the game!!
*Participation is optional. (10 min)
2. 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 (10 min)
3. Front Squat
Fifteen minutes to work up to a heavy set of 3 for the day.
LIII: as rx'd.
AMRAP 4 Pull-ups (If you get to 100 before time is up, move on to...)
AMRAP 4 Push-ups (If you get to 100, move on to...)
AMRAP 4 Sit-ups (If you get to 100, move on to...)
AMRAP 4 Squats (If you get to 100, stop)
BE SMART ABOUT THIS. Most trainees will not need anything like 100 reps to get the most out of this workout. Try to select a Pull to Object exercise that will allow you to get something like 50-60 reps in the allotted time. If you complete all 400 reps <16:00, record your time. Otherwise put pull-ups/push-ups/sit-ups/squats on the board.
LI: 3 x 10 pull-ups or ring rows, 3 x 10 push-ups, 3 x 10 sit-ups, 3 x 10 squats. Rest 30-60 seconds between sets.
enter your workout results in the comment section on the website each day to be entered to win a prize! Everyone who checks in to class 3 days or more this week will also be entered to win!