Congratulations to Jason Kim, Stephanie Lim, Joey Wu and Coach Chris on a fantastic showing at today's "Flex on the Beach" competition out in the Rockaways. You guys represented our gym beautifully and I'm a proud coach. Watching you guys crush it was totally worth the sunburn.
Early Birds: Crossover Symmetry
Mobility: Shoulders/rotator cuff stuff, hips, knees, ankles
WU: Kettlebell races....you'll see. ;)
A. Strength: Push Jerk / KB row (superset, 20 minutes)
Push jerks: Work up to a heavy single
KB Rows: between sets hit sets of 10 (each arm). Total 5 x 10 AHAP
Flex on the beach Partner workout
With a partner, "I go / you go" style
AMRAP 10 min
10 S2OH (135/95)
15 Air squats
Partner 1 will complete one full round then partner 2 will complete one full round. Continue and complete as many reps as possible until time runs out.
Me after I miss a day of training.
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