This FRIDAY NIGHT LIGHTS is at Brick House Fitness on San Carlos. NO EVENING CLASSES AT THE BOX THIS FRIDAY. 15.4 @ Brick House Fitness!
ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted
20min Ping Pong w/ Static Hold (perform asA,B,C, 1min rest, A, B, C, 1min rest, etc.)
A: 3 Bench or Floor Press @ 75-85%
B: 3 Weighted Muscle Ups (heavy as possible) - use MB/slam ball/DB
C: Max Rep in :30 Decline or Glute Bridge Floor Press (115/75) (does not follow 30X0 tempo)"
*remember each movement startson the next minute and there is 1min of rest after ABC... thus you will perform each element 5x