Group Class – Tue, Apr 11

Announcements

30 Day Challenge

Once a day, you get on your floor and spend 10 minutes of mobility using any tools (soft balls, lacrosse balls, foam rollers, etc) or any of the stretches that we’ve done in class.

Do it while you’re watching TV. Do it while you’re in a meeting if you work at home. Doesn’t matter what time of day it is, just drop and give yourself10 minutes to work on the areas ofyour body you think need to be given some love.

Challenge Chart will be posted up at the gym where you can mark down the days you did it FOR YOU!

BIO Community Fitness- King George – Group Class

Pre-Hab 1.0 (Checkmark)

3 sets

20 Tib Raises

10/10 KOT split Squats

15/15 Soleous Calf Raises

10/10 Hamstring Bridges on wall

5 – 5″ Neck Presses (can be on bench if strong enough)

ESPN 8: The Ocho (Time)

8 Rounds For Time:

200 Meter Run

4 Bar Muscle-ups

8 Clean & Jerks (115/85)

Extra Credit (No Measure)

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets