Coach Heather kicking off class with a smile!

Coach Heather kicking off class with a smile!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Rope Climb, Cossack Squat, L-sit Knee Extension/Flutter Kicks

2. EMOM 15:

Min 1:5/side Cossack Squat (w/KB if possible) + 10 Kettlebell Swings

Min 2: 10 L-sit Knee Extensions or L-sit Flutter Kicks

Min.3: 1-2 Rope Climbs

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob 

4. ❄️”Winter is Coming”❄️
3 Rounds:
Run 400m
21 GHD Situps
Run 400m
Rest 3 minutes

LIII: as Rx’d
LII:Tuck Crunches or Weighted Sit-ups
LI: 3 Rounds:
Run 200m
15 Butterfly Sit-ups
Run 200m
Rest 3 minutes


Have fun!

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