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 handstand 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. Technique Review:
Rowing on the C2 Erg
In teams of two,
150 Calorie Row
150 Toes to Bar
*Divide reps evenly. You can chip away or strategize the reps and movements any way your team chooses, however, only one athlete can work at a time. (25 minute cut-off)
LIII: as Rx'd
LII: sub straight leg raise or toes to ceiling as appropriate.
LI: working in teams of two, Athlete is responsible for 45 total reps of each exercise. Do toes to ceiling or butterfly sit-ups as appropriate.
4. Foam Roll Party!