lauren ***NEW MOBILITY CLASS ON FRIDAYS IN HADLEY!** 10.00 a.m. to 10.30 a.m. with Mobility Coach Lauren Abend!

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

1. 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches) (5 min)

2. Technique review: The pull-up. (Includes: building the kipping pull up, ring row, piked ring row, dead hang-pull up, kipping pull-up, butterfly pull-up.)

3. Five minutes of pull-up practice


4. "Cindy"


  • 5 Pull-ups

  • 10 Push-ups

  • 15 Squats

LIII: "Sin Cindy" 10 rounds for time: 10 pull ups 20 push ups 30 air squats 20 minute cut off

LII: push-ups and pull-ups as appropriate

LI: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.

Have fun!