Here's a fun early pic of a short-haired Coach Mael doing some massive firefighter carries around the building!

Here's a fun early pic of a short-haired Coach Mael doing some massive firefighter carries around the building!

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

1. Technique Review: Knees to Elbows. (Knees to Elbows, not knees to triceps or armpits;)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. 🌬️”Lady of Winterfell”🌬️
For time:
Run 800m
30 Knees to Elbows
Run 800m
30 Burpees
Run 400m
20 Knees to Elbows
Run 400m
20 Burpees
Run 200m
10 Knees to Elbows
Run 200m
10 Burpees

LIII: as Rx’d
LI: Scale Knees to Elbows to Hanging Knee Raises or Tuck Crunches as appropriate
LI:400m Run
20 Butterfly Sit-ups
400m Run
20 Burpees
200m Run
10 butterfly sit-ups
Run 200m
10 burpees
Rest as needed

Have fun!
 

1 Comment