Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 tuck crunches + 5/side staggered stance good morning.
👉Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Run Prep: Prepare like you are running today. Be sure to get hip flexors and ankles prepped.
3. 🏔️🐺“Mush Mush”🐺🏔️
6 sets, each AFAP*
30m down and back Prowler Push
*Rest while other classmates complete a round or till recovered.
LIII: 140/90 added to prowler, Burpees over Parallette
LII: 90/50 added to sled, 9 Burpees.
If 6 is too many for you, scale to 4
LI: 4 Sets, 8 burpees per round. scale weight to sled and burpees as needed