Wed - Nov 8, 2017

Donation Based Yoga class THIS Sunday at 10am before Open Gym w/ Tiffany

Donation based means you either bring cash or you can venmo Tiffany on what you think is appropriate. Think class pass amount ($5 - $15). This is a great way to recovery right in the gym at much less than a Yoga Drop In

 

WORKOUT OF THE DAY

EMOMx10min
Pullups
Negative Pullups
Low Resistence Banded
Barbell Pullups

*Goal is to maintain a set numer of reps across all 10 min. NOT to start big and drop off
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With your 10 rep Max Bench Press perform 3 sets of the following @3011 tempo
5 reps
R15sec
4 reps
R15sec
3 reps
R15sec
2 reps
R15sec
1 rep

rest and let partner go

*These should be tough but if you feel you could keep temp perfectly and it was not that hard, be prepared to go up up in weight in the weeks to come.
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100 Russian Twists with Med ball if needed
Every time you stop hold a 30sec R and L plank