🌍🌎 PERSONAL DEFENSE READINESS SEMINAR IN NOHO🌎🌍
Begins at 11.00 a.m.
For more information: click here!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups)
2. ☣️“Team Acidic”☣️
In teams of two:
Even: 35 Double-unders
Odd: 5 Pull-ups, 10 pushups, 15 squats
LIII: As many double-unders as possible in each minute, must be over 35.
LII: Scale odd minute volume as needed to complete within the minute each round. If your double-unders are still developing, practice :45 per round. Pull-ups and push-ups as appropriate.
LI: ten rounds not for time of :30 double under practice, 4 ring rows, 5 push-ups, 6 squats.