Coach Lauren getting in on the back squat gains during WEEK FOUR of our Strength Cycle!

Coach Lauren getting in on the back squat gains during WEEK FOUR of our Strength Cycle!

 

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

1. Warm-up A: 100 Double Unders (5 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. "Sit-up Cindy"
 AMRAP 20:
5 Pull-ups
10 Push-ups
15 Butterfly Sit-ups

LIII:as rx'd. 
LII: sub banded pull-ups or ring rows, scale to box push-ups as appropriate.
LI: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 butterfly sit-ups. Scale movement assistance and/or exercise volume as appropriate.

4. Mobility
Banded Overhead Distraction 2:00/side
Pec Smash 2:00/side
Couch Stretch 2:00/side

Have fun!

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