"Oh you know, just walking over here to put my plates away."๐Ÿ˜†

"Oh you know, just walking over here to put my plates away."๐Ÿ˜†

 

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 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. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. ๐Ÿ’ซ๐Ÿ’›โ€œChips and Dipโ€๐Ÿ’›๐Ÿ’ซ
AMRAP 25
800m run
70 Double-Unders
60 Box Jumps 24/20โ€
50 Toes to Bar
40 Burpees
30 Muscle Ups

(Staggered starts as needed)

LIII: as Rxโ€™d
LII: Sub 30 Dips for Muscle Ups. Scale Toes to Bar and Box height as appropriate. If you are still developing double-unders Practice for 1:30. 
LI: 30 Calorie Row
2:00 Double Under Practice
25 Toes to Ceiling
20 Box Jumps
15 Ring Rows
15 Dips

Have fun!

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