anutritionfood Check out the great work from the Fitness Forever Challengers!

Come celebrate at the awards ceremony brunch this Saturday in Hadley at 11.15 a.m.!

All are welcome!

 

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

 

 

1. Warm-up E: Reverse lunges x 5/side, 5 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 105, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. “Jukebox Hero” Eight rounds for time of:

  • 10 Toes-to-bar
  • 20 Push-ups

12 minute cut-off.

LIII: as rx’d LII: Eight rounds of 7 toes-to-bar (variations as appropriate) and 15 push-ups. Newer athletes should consider reducing the volume to 6 rounds. LI: four rounds not for time of 10 supine leg raises and 10 push-ups.

3. Rest/Recover (5-10min)

4. 10 minute Row of :30 hard/:30 easy

5. Cash-out:

  • 15 Wall angels , slow and controlled, rest as needed between reps.

 

Have fun!