aynryansmall Coach Ayn and Coach Ryan go head to head in the last heat!

 

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 reverse lunges (5/side). 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. Warm-up A: 100 double-unders or 5 min. practice

3. “The Combine" In teams of three:

  • AMRAP 5 Bench press
  • Rest one minute
  • AMRAP 5 10m shuttle run x 10
  • Rest one minute
  • AMRAP 5 Bench press
  • Rest one minute
  • AMRAP 5 10m shuttle run x 10

Half of the teams start with the bench presses, the others with the down & backs if there are large classes. 3-2-1 GO! The bench press teams accrue as many bench press reps as they can, switching out as necessary. The teams running do the same, each running a total of 30m before tagging their next teammate in. After one minute of transition time, teams go after next exercise. Rinse and repeat.

Score is total number of bench presses and down & backs.

LIII: bench press @ average bodyweight of all three members / 70% x average bodyweight of all three members LII: 70% x average bodyweight of all three members / 50% x average bodyweight of all three members LI: 4 x 10 bench press, plus 2 x AMRAP 5 down and back.

 

 

Have fun!