New Fundamentals program begins this week! There is still time to join, if you love BTCF and want to see more friendly faces in the gym – bring ’em in!
Warmup
20 Jumping Jacks
Samson Stretch
20 Situps
20 Back Extensions
Cobra / Child’s Pose
30 Bicycle Crunches
30 Flutterkicks
Shoulder Rollouts
30 Overhead Squats
20 V-Situps
Stretching
Skill/Strength
8min EMOM
Odd Minute: 6 Bench Presses @50%
Even Minute: 10 Pushups
TEAM Workout
“Relay Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (275/185)
Bench Press (175/125)
Squat Clean (135/95)
– 3 Person Teams
– Relay format, teammate cannot move on to the next exercise until the person in front of them completes it
– 3 barbells per team (ideally), not 9
After Party
3min Max Reps Situps
Bonus for those still reading: sweatpants, sweatshirts and long-sleeve shirts will be available for pre-order soon! AND BTCF Junk Bands are in!