Dates are set on May 12/13th for Rick Scarpulla to come to GE! Check out what he wrote on our Facebook page to see what you can expect to get from the seminar.
Warm-Up:
Dynamic Warm-Up/Burg WU
HS Walking/Shoulder Touches
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| Wallballs + Rowing = Fun |
Beginner Strength:
Bench: 2 x 5, 1 x 5+ (add 2.5#)
Squat: 2 x 5, 1 x 5+ (add 5#)
Int/Advanced Strength:
Speed Bench: 9 x 3, 40-50% + bands
DB Rollbacks: 3-4 x 4-8 reps
MetCon:
AMRAP 8:
3 MU's*
30 DU's
-Start with 5 burpees, and do an additional 5 every even minute
*Scale to 2 CTB Pull-ups + 2 dips/ring dips for every 1 MU
Rest 2 mins
AMRAP 5:
10 Band Tricep Pressdowns
5 Ab Rollouts (feet or knees)
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