Friday- May 17th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Superman Hold x :30

*Push-ups x 10- slow and controlled

*Figure out your Bench Press %'s

A. Bench Press

Warm up to 80%, then *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80%

B. “Mano y Mano”

Class Divides into 2 Teams

3 Rounds each:

Team 1: 3 minutes of Assault Bike (Team Score)

Team 2: 3 minutes of 10 Meter Prowler Push* (Team Score)

Prowler Push substitution: Plate Push on sleds (on rubber or asphalt)

*Teams switch every 3 minutes. Completing 3 min of bike and 3 min of pushes = 1 round

*Accumulate total team reps of bike cals and 10m pushes for all 3 rounds

*Teams of 1-3 people: one person works at a time; Teams of 4+: 2 people can work at a time

C. Buy-Out

Couch Stretch x 2:00 each

Forward Fold Stretch x 2:00