Friday-180112

***Special Attention, Schedule Change-4pm class ONLY tonight. NO 5 or 6pm classes.

Warmup: 2 sets- 15 cal row, 10 pillar to plank, 10 band pull aparts, 5 scapula depressions, then- movement prep with Coach

Flex Friday:
1) Close Grip Bench Press- 3 sets of 8 @ 2.5# heavier than last week, rest 90 sec-2 min
2) Gun Show- 4 Rounds, score is total pull-ups
-12 DB Bent Row (50/35)
-12 DB Hex Press (50/35)
-Max Unbroken Strict Pull-ups+ Max Unbroken Kipping Pull-ups
3) Midline- Tabata Hollow Rocks/Arch Hold

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

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