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 7: Intensity Day
Back Squat 5RM
20 minute to work up to a heavy set of 5 for the day
15 minutes to work up to a heavy set of 5 for the day.
3. ”Heart Burn”
5 Thrusters 135/93 + Max Double Unders
LIII: as Rx’d
LII: Thrusters @ 95/63, Practice Double unders till :40s mark
LI:3 Thrusters + Double under practice