Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 3 Rounds of: 5 Prying Goblet Squats, 5/side Cossack Squats, 10 Push Press, 10 Pull-ups or Ring Rows
2. Push Press
20 minutes to warm up to a heavy set of 5, then ascend up in weight each set for 4,3,2, then 1.
3. Technique Review: The Pistol
4. 🌷”Aunt Mary”🌷
LIII: as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Reverse Lunges, Single Leg squat on Box as needed for Pistols. Scale to ring rows or banded pull-ups as appropriate.
LI: AMRAP 10
6 DB Press
8 Reverse Lunges
10 Ring Rows