Sometimes, that quiet moment in the midst of the workout is the most powerful part of the day.

Sometimes, that quiet moment in the midst of the workout is the most powerful part of the day.

 

  Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips 

3. “Jacked Up”
For time:
2000m Row
80 Kettlebell Swings 53/35
60 Chest to Bar Pull-ups 

LIII: as Rx’d
LII: AMRAP 9:
Max Meter Row (up to 2K)
AMRAP 6:
Kettelbell Swings
AMRAP 4
Pull-ups or Ring Rows
LI: Row 1200m
50 Russian Kettlebell Swings
30 Ring Rows

4. Mobility:
2:00/side Couch Stretch
2:00/side Banded Overhead Distraction
2:00/side Pec Smash


Have fun!
 

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