Happy May! If you don’t pay online please bring membership to your next class, thank you!
Please remember that you are more than welcome to come early to work on mobility! I’ve got some sweet moves to show you if you do come early so we can start this week not only SWOLE but FLEXY too!
A. 6 -8 sets (20-ish min time cap)
Back Squat x 2-3 @ 85-95%
rest as needed between sets
B. Pull-Up/Push-Up Pyramid plus Sprints!
STRICT Pull-Up x 1
Push-Up x 2
100 meter Sprint
Here’s how it works:
You start at the bottom of the pyramid, at number one. For each set, you multiply each set number by 1 and that tells you how many pullups to do. You multiply it by 2 to get your pushups and you finish each set with a 100m Sprint.
1 STRICT pull-up, 2 push-ups, 100 meter Sprint
2 pull-ups, 4 push-ups, 100 meter Sprint
3 pull-ups, 6 push-ups, 100 meter Sprint
continue until you get to
6 pull-ups, 12 push-ups, 100 meter Sprint
then you work back down the pyramid
15 min time cap