Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian KB Swings. Accrue one minute of L-sit in three 20 second efforts.
👉If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique Review: The Dip
3. 🔵💸”Pay Him”💸🔵
3 Rounds of:
Buy In: 100 Double Unders then
21 Calorie Row
12 Ring Dips
LIII: as Rx’d
LII: Sub P-Bar dips, Box Dips or Parallete dips as appropriate. Practice Double Unders for 1:30 each AMRAP
LI: Each AMRAP:
Buy-In 1:30 Double Under Practice then
12 Calorie Row