Again, But Nicer


It’s Champagne Friday! Join us at 6:30pm on Zoom- address in ZenPlanner.

SESSION for Champagne Friday 5/1/2020


– Cossack squats, static squat stretch, ankle mobility
– 3-5 sets of 5-8 push-ups with a 5-second tempo down then quickly locking out
– 3 sets of a 1:00 gymnastics-style plank


AMRAP in 10 minutes:
– 10 plyo push-ups
– 15 v-ups
– 20 rocket launchers (jumping 1-1/4 squat)

2:00 rest then

AMRAP in 5 minutes:
– 10 push-ups
– 15 sit ups
– 20 air squats

– The workout essentially repeats itself after the break, but with a shorter time domain and simpler movements. This should allow you to continue moving through each exercise even if fatigued from the first 10 minute AMRAP.

Share total reps completed to comments!

2nd Serving- Need More Work? (Strength-Bias)

5 rounds spread throughout the day
21s for delts + 21s for biceps

HSPU Strength Ladder: every minute on the minute x6 do 1-2-1 handstand pushups

READ: Seattle Institutes a 15% Cap on Food Delivery Service Commissions – The Seattle Times

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