Friday, 4 July 2014

** HAPPY INDEPENDENCE DAY! **

Our normally scheduled 1730 (5:30pm) class will be replaced by a 0900 (9am) class on Independence Day.  Don't forget to wear Red, White, & Blue!

WARM UP
1) Flexibility – Deep Couch Stretch:
  2 x 30 seconds each pose, each leg
2) Active Shaping
   a) Handstand Shoulder Shrug:  2 x 30 seconds
   b) Chin-to-Toes Handstand Hold Wall Shift:  2 x 30 seconds
3) Skills and Drills – Arch-to-Hollow + Chest-to-Bar + Muscle Up Complex:  1 x Max Effort

BEGINNER / INTERMEDIATE STRENGTH
1) High Bar Back Squat:  1x5 @ 65% HHBS 1RM, 1x5 @ 70%, 1x5 @ 75%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
15-12-9 for time:
• 15-minute time limit.