notes for all, but especially those coming into a class:
– partition the non-run portions as desired
– perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months)
– perform 1/2 reps only at the most if you haven’t been consistent over the last 2 months (consistent = 3-4 days every week)
– no exceptions on the prior 2 – no pull-ups, nothing more than 1/2 reps for those who haven’t been hitting everything including pull-ups consistently
– register for your class through the ZenPlanner app, this is required
– classes are in 90 minute windows… don’t come into the gym before your class start time… in each class we will have exactly 10 to warm-up and a 60 minute cap to complete, which will leave us 20 to do a quick clean-up and exit the gym before the next class begins
– it will likely be hot and wet, bring a towel or 2, your own water, but no chalk
2 sets as warm-up:
5:00 dynamic mobility work
+
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
+
easy walk cool-down