Barbell Prep & Gymnastics Class



 Barbell Prep with Coach Rafael at CF2222 –

Starts January 26th – INFO

 Gymnastics Class (don’t be scared – lots of upper body and core work) at CFCP –

 Starts January 25th – INFO

Dynamic warm up 
Group warm up 
Tempo overhead to shoulder. Up anyway 
40X0 tempo
3 sets of 8 reps. Adjust weight as needed
Front squats 2 second pause on all 
2-2.  103×1 tempo (10 second negative 3 second pause)
Amrap in 15 minutes 
5 box jumps 24/20
10 toe 2 bar
15 Push press (75/55)
100 jack knife sit ups 20/14 lb wall ball
Mad mobi 
Knee on the wall
Press ups
Hamstring up n over