Posted by & filed under Workout of the Day.

Just a heads up.. there will be no 530 or 630am class this coming Monday due to it being President’s Day.  The gym will open with the 9am class!!!

And here are two of our newest members! Lupe and Gauri! Make sure to introduce yourself if you see them in class :)

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Dynamic Warmup & Mobility: Minute 0 – 20
Shoulders – Spend a couple minutes to work through any sticky spots around your scapula
Coaches’ Choice Group Dynamic Warm Up

Gymnastic Strength: Minute 21 – 30
HSPU Progression
3 – 4 Sets of the following progression. Go as far as you can through the following progressions. If you are unable to complete the highest rep, Stay at that Progression for the rest of your sets.

5-10 Pike Push-up
5-10 Pike Push-ups from a Box – Stay inverted at the top of the box to replicate the lockout at the top
5-10 Handstand Push-ups Modify with up to 2 Abmats

Workout: Minute 31 – 60
For Time:
900/1000m Row
15 Push Press – 95 / 135
10 Squat Cleans – Same
250/300m Row
10 Squat Cleans – Same
15 Push Press – Same
900/1000m Row

Score: Total Time