Welcome Back Students! Learn how to WIN $500 towards your training!

Welcome Back Students! Learn how to WIN $500 towards your training!

 

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

1. Warm-up: 3 Rounds of: 6/side Staggered Stance Goodmorning, 35 Double Unders (1:00 practice), 6 Inchworms

2. Run prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob (5 minutes) (5 min)

3. “Michael”
Three rounds for time of:
Run 800m
50 Sit-ups
50 Hip extensions
25 min. cut-off

LIII: weighted sit-ups @ 25/20lbs
LII: sub PVC or light (33/15lbs) barbell good mornings for hip extensions
LI: three rounds not for time of run 400m, 15 butterfly sit-ups, 15 PVC good mornings

4. Cash-out:
Handstand walking practice or
3 x 40m 1 arm Overhead Carry

Have fun!
 

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