5:15am Class – Guess what? They passed the FIT Test!
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dynamic movement prep
Group warm up
Practice muscle up skills.
Bottom dip holds.
1 minute sit-ups
Touch floor above head and heels
1 min push-ups
Ensure full range of motion.
8 rounds of 20 seconds work / 10 seconds rest.
Score the lowest round.
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
Knee on the wall
Hamstring up n over