Friday-170929

***Special Announcement, Schedule Change- there will be NO Open Gym time from 9-11am today. The gym will close immediately concluding the 8am class.

Warmup: 2 sets- 15 cal row, 6 pillar to plank, 5 scapula depressions, then- movement prep with Coach

Flex Friday:
1) Bench Press- 3 sets of 5 @ 2.5# heavier than last week, rest 60-90 sec (Week 3/10)
2) Gun Show- 4 Rounds, 1 min Max Reps each exercise
-Ring Dips
-Supine Ring Rows
-Reverse Curls (45/35)
3) Midline- 2 sets
-:45 Russian Twists (53/35), :15 rest
-:45 Plank, :15 rest

Mobility:
-2 min door frame pec stretch
-2 min lacrosse ball pecs