Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: with
Russian kettlebell swings
2. Technique Review: Rope Climb (5 min)
3. EOMOM 12
Even: 1-2 Rope Climbs
Odd: 12 GHD Sit-ups
LIII: legless, weighted ghdsu
LII: regular rope climbs, ghdsu. Sub tuck crunches.
LI: even: 1 plank climb
Odd:10 butterfly sit-ups
Five rounds for time of:
30 Overhead walking lunges (alternating)
Work in teams of two if necessary.
LIII: 45/25lbs bumper held overhead
LII: bumper as appropriate
LI: three rounds: row 250m and 20 walking lunges Rest 1-2 minutes between rounds
(15 min cutoff)
5. Mobility: 2:00 Couch Stretch/side