Sunday March 28th

“Connelly“

WORKOUT GOALS

1.) 10:00-15:00
2.) Maintain an aggressive speed on the squats and sit-ups.
3.) Utilize a moderate loading on the strict chin-ups

RX
For Time
50-40-30-20-10
Air Squat
Sit-up
10-8-6-4-2
Weighted Strict Chin-up (50/35#)

LEVEL 2
For Time
50-40-30-20-10
Air Squat
Sit-up
10-8-6-4-2
Strict Chin-up

LEVEL 1
For Time
32-26-20-16-8
Air Squat
Sit-up
20-16-12-8-4
Ring Row

Stretching

3 SETS
:30 Foam Roll Quads
:30 Elbow-to-Instep Stretch / Side
:30 Seated Torso Twist / Side

Accessory

3 SETS
12 Single DB Curl to Press
12 Stagger Stance DB Deadlift / Leg

Notes

Time goal: 10:00-15:00 Complete the squats and sit-ups in the largest set possible. Adjust your pacing to help you
stay moving. Consider adjusting to the 40-30-20-10-5 rep scheme if you are concerned about hitting the 15:00 time cap. Don’t get discouraged by the weighted strict chin-ups. Stay confident, get a band if needed, and get your hands on the bar. Rep scheme and range of motion are the most important pieces here. Use a weight or band tension that allows you to finish the weighted strict chin-ups in 3 sets or less. If you start at a lighter weight on the chin-ups but think you can increase as the reps go down, do it. Just don’t go above the Rx weights. We should have time for the accessory or stretching after class!