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. Deadlift 1x5
Add 5# to last week’s 5RM. If you missed last week, work up to a heavy set of 5 for the day.(20 minutes)
3. “Barb in a Boat”
3 Rounds of:
Rest 3 minute
LII: 3 Rnds of:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on to…
AMRAP in 60 seconds of push-ups. If you complete 30, move on to…
AMRAP in 90 seconds of sit-ups. If you complete 40, move on to…
AMMAP in 120 seconds of Rowing. If you complete 500, stop.
Rest 3 minutes
LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 250m Row.