When you are a Mother, and Activist, a Friend, a Body Worker, a Coach, and an Athlete: you are Lauren Abend!

When you are a Mother, and Activist, a Friend, a Body Worker, a Coach, and an Athlete: you are Lauren Abend!

 

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

1. 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. Then 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 (10 minutes)

2. Technique Review: The Rope Climb (5 minutes)

EMOM 16
Even:1-2 Rope Climbs
Odd: 10 GHD Sit-up

LIII: as Rxโ€™d
LII: sub plank climbs and weighted sit-ups as appropriate
LI: Every minute on the minute 16
Even: 1 Plank Climb or 8 Ring Rows
Odd: 8 Butterfly Sit-ups

3. Technique Review/5 minutes of deliberate practice: the Power Clean

4. ๐Ÿ‹๏ธโ€โ™‚๏ธโ€The Will to Power IIโ€๐Ÿ‹๏ธโ€โ™€๏ธ

50 Power Cleans for time*

*(EMOM:Do 8 Push-ups)

(12 min. cutoff)

LIII: 155/108
LII: 135/93 or scale push-ups to box as needed. Push-ups should take :15 or less, scale volume or scale appropriately.
LI: 5 rounds of:
9 push-ups
6 muscle or power cleans


Have fun!

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