Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double Unders (5 min)
2. 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 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
Every 6 minutes for 30 minutes (5 sets):
AMRAP 1: Max Kettlebell Swings 70/53
AMRAP 1: Max Toes to Bar
Row 400m as fast as possible in remaining time
Score is total reps completed and time for each 400m row.
LIII: 500m Row
LII: 53/35 KB, Sub straight leg raise or toes to ceiling
LI: 250 m Row, scale KB as needed, Toes to ceiling