Sep
24
2020

FRIDAY

CLASSES, NEXT WEEK!
6, 7 , AND 8 AM
430 AND 530 PM

WARM UP:

*10 SIDE STEP LENGTH OF THE RIG (LEFT ONE WAY, RIGHT THE WAY BACK)
*10 FORWARD AND BACK LUNGE (LUNGE FORWARD RIG LENGTH AND BACKWARDS THE WAY BACK)
*10 GLUTE BRIDGES
*10 SINGLE LEG GLUTE BRIDGE RIGHT AND LEFT
*10 BIRD DOGS RIGHT AND LEFT SIDE
*10 AIR SQUATS

BENCH PRESS
PUSH UPS
PERFORM 7 X 4 REPS ON THE BENCH, AFTER THE 4TH REP
COMPLETE AS MANY PUSH UPS AS YOU CAN TILL FAILURE

WORKOUT:

COMPLETE 1 SET EVERY 2 MINUTES (7MINUTES TOTAL)
20 GHD SIT UPS
20 WALL BALL 20/14

COOL DOWN:

COMPLETE 1 MINUTE OF EACH STRETCH, PLEASE.

GO THROUGH ALL 10 POSES SLOWLY AND CONTROLLED KEEPING YOUR CORE TIGHT AND BREATHING THROUGH EACH POSE. BREATHE INTO EACH POSE AND MOVE DEEPER INTO THE STRETCH AS YOU EXHALE.
STAY IN THE POSE FOR 1 MINUTE FALLING DEEPER AND DEEPER INTO THE POSE.
YOU NEED TO DO THIS AFTER LIFTING.

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