Coach Rob gets ready to go heavy overhead!

Coach Rob gets ready to go heavy overhead!

 

 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. 🌋"An Anthropologist on Mars"🌋
For time:
Row 1000m
25 Overhead walking lunges
25 Toes-to-bar
25 Ring Push-ups
20 Overhead Walking lunges 45/35 plate
20 Toes-to-bar
20 Ring Push-ups
15 Overhead Walking lunges
15 Toes-to-bar
15 Ring Push-ups
10 Overhead Walking lunges
10 Toes-to-bar
10 Ring Push-ups
5 Overhead Walking lunges
5 Toes-to-bar
5 Ring Push-ups
100 Double-unders
*staggered starts as needed or half start with DUs/other half of class starts with Row

LIII: as Rx’d
LII: Scale Toes to Bar to straight leg raise, or toes to ceiling as appropriate. Push-ups to Floor or Box. Scale Overhead Walking Lunges weight as needed. Practice Double Unders for 3 minutes.
LI: Three rounds not for time of 10 walking lunges, 10 toes to ceiling, 10 push-ups.then Rest, and then row 1000m as rowers become available. 

Have fun!
 

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