image Team spirit!

 

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 air squats 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)

3. Bench press

  • 5-5-5-5-5.

Work up to a training max. (20 min)

5. "Lynn Without the ‘E’” Four rounds of:

  • Max rep bench
  • Max rep pull-ups

Upon racking the bar, move immediately to pull-ups. Rest as necessary between efforts.

LIII: bench press @ body weight LII: calculate estimated 1RM based on standard formula, use 50-60% of that for bench press, scale pull-ups as required LI: 10 bench press superset with 10 pull-ups scaled as appropriate, four rounds, not for time

20 min cut-off.

Have fun!