Everyone needs a super friend for thoracic mobility.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: building the GHD sit-up. Feet-anchored sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up. (7 min)
2. Warm-up D: 2 rounds of the Standard Warm-up @10-15 reps of each. (10 min.)
3. “Nor’easter’s Bluff” 5 rounds for total time of:
- 30 Sit-ups
- 30/25 Calorie row
- Rest 3 minutes
(or teams of 2, athlete A works while B rests, if needed) LIII: /2 GHD sit-ups. LII: weighted anchored Ab-mat sit-ups. LI: Four rounds not for time of row 500m,15 sit-ups, Rest 3 minutes.
4. Cash-out: 3 rounds:
- 8/side powell raise
- :15-:30s handstand holdHave fun!
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