Friday Night Lights! Come on by for the action and cheering! Reminder: we are not holding the 6.45 p.m. class so that we may prepare for 17.3



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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 tuck crunches. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. "Go Away, I love you."

  • Bench Press
  • 3-3-3-3-3-3-3-3-3
  • Rope Climb
  • 1-1-1-1-1-1-1-1-1-1
  • GHD Sit-ups
  • 5-5-5-5-5-5-5-5-5

This workout is not for time but you should move swiftly enough through the sets to finish within the class time. The sequence is 3 bench press, 1 rope climb, 5 Sit-ups.

LIII: Bench Press@70% 1RM, legless rope climb Weighted GHDSU LII: Bench Press @55-65% or find a moderate weight for 3 and hold for all sets. Planks climb and weighted Sit-ups as needed. LI: find a light to moderate weight for 3 on the bench press. 6 ring rows, 6 butterfly situps per set. Have fun!