"PRESSIN”

THIN BAND
2 Rounds. . .

  • 0:15 Band Pull Aparts
  • 0:15 Band Pass Throughs
  • 0:15 Downdog to Push Up
  • 0:15 Lying Chest Opener Stretch (each side)

 

2 Rounds. . .

  • 15 Banded Face Pulls
  • 10 Banded Tricep Extensions
  • 10 Banded Straight Arm Pull Downs
  • 3 Push Ups

 

  • 5 Slow High Plank Shoulder Circles
  • 5 Slow High Plank Shoulder Circles (other direction)
  • 10 Slow High Plank Scap Retractions
  • 0:30 Child’s Pose

PART 1: BENCH PRESS
Build to Heavy Set of 5
1x5 @ 90% of Heavy 5
1x5 @ 80% of Heavy 5

*Score = Heaviest Load


PART 2: ERGO
For Time:
2,500 Meter Row/5,000 Meter Bike

*Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch (each side)

 

AFTER CLASS

4 Rounds for Quality. . .

  • 3-10 Strict Ring Dips
  • 15 Straight Leg Sit Ups or GHD Sit Ups
  • 1:00 Cumulative Hollow Body Rocks