ayn2 Coach Ayn is Friday Night Fantastic!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Run prep (5 min)

3. “Michael”

Three rounds for time of:

  • Run 800m
  • 50 Sit-ups
  • 50 Hip extensions

25 min. cut-off

LIII: weighted sit-ups @ 25/20lbs LII: sub PVC or light (33/15lbs) barbell good mornings for hip extensions LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Cash-out:

  • Handstand walking practice or
  • 3 x 40m 1 arm Overhead Carry

Have fun!