Wednesday 29 April 2020 – 1700 Virtual Class

Hey Everyone!

Link for the 1700 virtual class will be posted 1 hour before.

Warm-up:
3 rounds, not for time of:
25 jumping jacks
10 sit-ups
5 pull-ups or ring rows
1 Turkish get-up, R-arm
1 Turkish get-up, L-arm

*After the warm-up, start slowly increasing loading until you begin your working set.”

RX:
For time:
60 Push Press, 75/55 lbs
50 Hollow Rocks
40 Ring Rows
40 Push Press, 75/55 lbs
30 Hollow Rocks
20 Ring Rows
*If no barbell available, can use DBs (50/35 lbs)

Scaled:
For time:
40 Push Press, 65/45 lbs
25 AbMat Sit-ups
25 Ring Rows
20 Push Press, 65/45 lbs
15 AbMat Sit-ups
15 Ring Rows
*If no barbell available, can use DBs (35/20 lbs)

At Home:
2 rounds for time of:
40 Sit Ups
25 Handstand Push-ups (as strict as possible)

Cool Down & Stretching:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.

Straddle Stretch – hold 1-2 mins.
Wall Shoulder Stretch – hold 1-2 mins.

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