Come to Hadley this Sunday at 10.00 a.m. for your last chance to participate in 17.5! Come and cheer! It's been a GREAT Open Season!

 

 

 

 

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 kip swings. 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. Bench Press Take fifteen minutes to find your bench press 1RM.

3. “Lynne” Five rounds not for time of:

Bench press for max reps Max rep pull-ups

LIII: bench press @ body weight LII: use 50% of your bench press 1RM. Sub banded pull-ups r ring rows as appropriate. LI: bench press 10-10-10-10-10 (going up in weight each round), superset with 10 pull-ups. (25 min cut-off) Have fun!

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