Tuesday – 5/8/18

Warm-Up
2 set:
Downward Dogs
Ring Row
Quadruped forward and backward crawl x 10’/each
BB push-up (set up at bench station)
Supine straight body ceiling crunches x 10
+
Bench warm-up 10-8-6 reps (building)

Workout
A1. Bench Press w/ pause; 5-4-3-2-2, rest 90sec
A2. Ab-Wheel Roll-Outs; 6-8 reps x 5 sets, rest 90sec

B. Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips

Optional Work (After Class)
A1. DB Alternating hammer curl drop set; 15-12-10-8-6 per arm
*Start heavy and decrease load each set
A2. Banded Tricep Pushdowns; 20/arm x 4 sets
A3. Dead Hang to inverted on RIngs; 15reps x 4 sets

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