Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: Three Rounds not for time of:
5/side Cossack Squat, 5/side Single leg RDL, 10 Russian Kettlebell swings, 10 Ring Rows (10 min)
Twenty minutes to work up to a heavy triple for the day.
3 Rounds for time:
12 Deadlifts 225/153
21 Box Jumps 20”
(15 minute cut-off)
LIII: as Rx’d
LII: scale Deadlift weight and box height as appropriate
LI: 3 rounds of:
12 Box Jumps
Even: 12-14 Russian Twist or GHD Russian Twist
Odd:5/side Weighted Box Step Up