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
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.