12.16.16

ALL CLASSES CANCELLED THIS SUNDAY 12/18!! SORRY FOR THE INCONVENIENCE. Alex, Phil, Devin and Kira will be competing in their first weightlifting meet in Garden City at Professional Performance. Come down to cheer them on! Kira will be lifting first at about 10am, Alex and Phil around 12:30/1 and Devin around 3pm :)

Individual warm-up
300m run/row
5 inchworm walk outs
10 leg hugs
10 lunges w/rotation
10 PVC dislocates

Group warm-up
:30 couch stretch
5 lunge to hamstring stretch
10 sidelying windmills
30 IR/ER with light weights
10 groiners
5 inchworm walkouts

BENCHMARK FRIDAY!
"Jackie"
1000m row
50 thrusters 45/35
30 pull-ups

Cash-out
3 sets:
Right side plank x :45
Plank x :60
Left side plank x :45
-Rest 1 minute