Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 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
2. Strength Cycle Week 6: Intensity Day
20 minute to work up to a heavy set of 5 for the day
Strict Press 5RM
15 minutes to work up to a heavy set of 5 for the day.
(9 minute Cut-off)
LII: Scale Wallball weight as needed. Sub Pike Handstand Push-ups, Down Dog HSPU or DB Press as needed
LI: 4 rounds of
10 DB Press
🏋️♂️Open Gym Cash-out:🏋️♀️
(to be done if you have extra time for Open gym)
Tabata Double Unders
8 intervals of 20s work or practice/10s of rest
Unbroken Double-Unders for time.
*you must stop between sets. If you miss, you must restart that set over and complete it unbroken before moving on.