Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
2. Warm-up Deadlift weight (10 minutes)
3. EMOM 8
5 Deadlifts + 1 Rope Climb
LII: 155/108 or scale weight as needed, regular rope climbs, sub plank climbs as appropriate
4. Run prep (5min.)
5. 🎇”Helen” 🎇
Three rounds for time of:
21 Kettlebell swings 53/35lbs
LIII: as rx’d.
LII: American or Russian swings as appropriate, Pull to Object (vertical) exercise as appropriate.
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
12 minute cut-off.