We will miss our Russ B so very deeply, and our lives are brighter for knowing your sweet soul.

We will miss our Russ B so very deeply, and our lives are brighter for knowing your sweet soul.

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Kettlebell Swings. Accrue one minute of L-sit in three 20 second efforts. (10 min)

3. Warm-up Weights for workout or Technique Review: The Bench Press (10 min)

4. “Russ B”
Five Rounds for time:
15 Bench Press 155/103
1 L-sit Rope Climb
15 Russian Kettlebell Swings 88/70
200m Run

Work in groups of three as needed to share bench press stations, kettlebells and ropes, start at different exercises as needed. (25 min cut-off)

LIII: as Rx’d
LII: Legless, Regular Rope climbs or plank climbs, choose a bench press weight that you know you can do for at least 10 reps unbroken without a spotter. Scale KB weight as needed
LI: 4-5 Rounds of
7 Bench Press
10 Ring Rows
7 Russian Kettlebell Swings
Run 200m



Have fun!
 

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