Happy Columbus Day!
All classes will be running as normal today!!
Fitness
A.
Three rounds of:
Back Squat x 8-10 reps
(same weight as you used on Oct 1, 2015)
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps
Rest 60 seconds
V-Ups x 20 reps
Rest 60 seconds
B.
Four sets of 3-minute sprints of either:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
or
5 Handstand Push-Ups
10 Squats
15 Pull-Ups
Performance
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.
B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.