9.13.16

THIS SATURDAY 9/17 IS THE FLEX ON THE BEACH EVENT AT LONG BEACH! WE WILL  BE CLOSING AT 10AM (NO 10AM CLASS). IF YOU HAVE THE AFTERNOON FREE, COME DOWN AND CHEER US ON! WE HAVE 3 TEAMS OF 4 INDIVIDUALS COMPETING!

BARBELL FOR BOOBS-IT'S ALREADY THAT TIME! WE WILL BE HAVING OUR ANNUAL B4B EVENT ON SATURDAY OCTOBER 22ND WITH POTLUCK TO FOLLOW. START TIME IS TO BE DETERMINED.

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
20 arm circles cw/ccw
10 push-ups

Group warm-up
5 inchworm walk outs
:30 box shoulder stretch
10 thoracic spine rotations
10 plank shoulder taps
30 band pull aparts

A.Strength
1-Strict Press
5 sets x 5 reps @75% of 1RM
-rest 2-3 minutes-
2- Dips
3 x 8-10 reps
-rest 1-2 minutes-

B.Conditioning
3 Rounds
200m run
15 KB swings 55/35
15 box jump overs 24/20