You won't want to miss this team!

You won't want to miss this team!

 

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 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 minutes)

2. Overhead Squat
3-3-2-2-2-1-1-1

3. πŸ‹πŸ»β€β™€οΈπŸŒβ€œ15.2-ishβ€πŸŒπŸ‹πŸ»β€β™€οΈ
AMRAP 3
14 Overhead Squats 95/63
14 Chest to Bar Pull-ups
Rest 3 Minutes
AMRAP 3
12 Overhead Squat 115/73
12 Chest to Bar Pull-ups
Rest 3 Minutes
AMRAP 3
10 Overhead Squats 135/93
10 Chest to Bar Pull-ups

LIII: As Rx’d
LII: 55/35, 75/53, 95/64 or scale OHS weight progressively as appropriate. Regular Pull-ups, banded pull-ups, ring rows as appropriate. Front squat if you are unable to overhead squat
LI: Each AMRAP 3
6 Front squat or Overhead Squat
6 Ring rows

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