(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

10/12/15

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.

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