Friday November 10


Friday Schedule Reminder

Gymnasty is tonight at 5pm

6pm Movement Class is canceled

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Workout of the Day

Warmup

Dynamic Stretch 

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10 Hip Extensions
Warmup Rope Climbs

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2-3 sets: 
25′ Walking Lunge (build to workout weight)

Prep

Bench Press 
Set 1: 10 reps w/ empty bar
Set 2: 8 reps w/ warmup weight
Set 3: 6 reps w/ warmup weight
Set 4: 4 reps w/ workout weight

* Scale to a weight that allows you to perform most sets unbroken in the workout

Training

5 rounds for time: 
50 ft. DB Front Rack Walking Lunges (50/35 each hand)
15 Hip Extensions
10 Bench Press (Bodyweight/75% BW)
1 Legless Rope Climb + 1 Rope Climb

Post time to comments.

Scaling

Rope Climbs

  • Sub 2 Regular Rope Climbs
  • Scale to 1 Rope Climb
  • Sub 15 Strict Hanging Knee Raises

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