Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: progression to the pistol. Reverse lunge, drop-leg squat from box, elevated leg squat from box, pistol. (5 min)
2. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 reverse lunges/side, 3 pistols from box/side, 3 pistols/side. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
3. 🌠"Cross-eyed Mary"🌠
8 pistols (alternating legs),
12 kettlebell swings 70/55lbs)
LIII: as rx’d
LII: muscle-ups, band-assisted muscle-ups, or pull-ups 2:1, as appropriate. Pistols, single-leg squats from box, reverse lunges, as appropriate. 53/35lbs kettlebell.
LI: 7 rounds not for time of 6 ring rows, 8 walking lunges, 10 Russian swings