Sign up for the Personal Defense Readiness Seminar! Click here!

Sign up for the Personal Defense Readiness Seminar!
Click here!

 

⭐NB: REGULAR Schedule on MONDAY and all of next week!⭐

 

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

1. Warm-up A: 100 double-unders (5 minutes)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. EMOM 8
3-5 Strict Chin-ups +
10 Russian Kettlebell Swings  

LIII: 88/70
LII: sub Chin-up Volume to be done under :20s. Sub Piked Ring Row or Challenging Ring Rows as appropriate
LI: 5 Ring Rows + 6-8 Russian KBS per minute

4. ⛵“Bow and Stern”⛵
For time
10-9-8-7-6-5-4-3-2-1
Front Squat 155/108
Row 200m after each round

LIII: as Rx’d
LII: 115/73 or scale front squat weight as needed, must be able to take it from the ground.
LI: 5 Rounds of
6 Front Squats or Goblet Squat
200m Row


Have fun!

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