Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)
2. 👉Pressing Ladder
25 minutes to ascend to a heavy single Press using 5 sets, a heavy triple Push Press and heavy set of 5 Push Jerk.
3. 🤣“Jacked and Tan”👍
50 GHD Sit-ups
30 Handstand Push-ups
(staggered starts as needed, 12 min cut-off)
LIII: as Rx’d
LII: Sub weighted Sit-ups and Pike Press, down dog Pike press or DB Press as needed.
LI: 4:00 Max Meter Row
50 Butterfly sit-ups
30 DB Press