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5:15am Class – Guess what? They passed the FIT Test!

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Night of Records - edited

dynamic movement prep

Group warm up

Practice muscle up skills. 
5-7 minutes
Turnovers
Swings
Bottom dip holds.
Fit test  
400m run
Rest
1 minute sit-ups
Touch floor above head and heels
Rest
1 min push-ups
Rest
Tabata squats
Ensure full range of motion.
8 rounds of 20 seconds work / 10 seconds rest.
Score the lowest round.
Core 
pike and V ups: 3x 10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs
MADMOBI
Knee on the wall
Roll quads
Hamstring up n over
Pigeon
Bully

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