ohhh πŸ’–yes! Have you noticed the new carpets in our lounge area? They're just some of the updates for our members! And be sure to check out Coach Ayn's awesome blue accents!

ohhh πŸ’–yes!
Have you noticed the new carpets in our lounge area? They're just some of the updates for our members! And be sure to check out Coach Ayn's awesome blue accents!

 

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

1. Technique Review: The GHD Sit-up and the Tuck Crunch (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. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. πŸƒβš“β€Run, Popeye!β€βš“πŸƒ
For time:
Run 800m
50m 1 Arm Farmers Carry/side
25 GHD Sit-ups
Run 600m
40m 1 Arm Farmers Carry/side
20 GHD Sit-ups
Run 400m
30m 1 Arm Farmers Carry/side
15 GHD Sit-ups
Run 200m
20m 1 Arm Farmers Carry/side
10 GHD Sit-ups

(25 min cut-off)

LIII: 70/53 kettlebell
LII: 53/35 kettlebell, Sub Tuck Crunches for GHD Sit-ups today
LI: 3-4 Rounds of Run 200m
20m 1 Arm Farmers Carry/side
15 Butterfly Sit-ups

Have fun!

Comment