Sometimes, all you need to have a breakthrough is just a little extra coaching! Give yourself those 30 minutes for that push!

Sometimes, all you need to have a breakthrough is just a little extra coaching! Give yourself those 30 minutes for that push!

 

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

1. Warm-up A: 100 Double Unders

2. 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 two rounds of 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

3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

4. ๐Ÿ’ช๐Ÿ’ƒโ€œMrs. Helenโ€๐Ÿ’ƒ๐Ÿ’ช
3 Rounds of
AMRAP 3
Run 400m
Max Rep Kettlebell Swing 70/53
Rest 3
AMRAP 3
Run 400m
Max Rep Pull-ups

*Score is total KBS/ total Pull-ups

LIII: as Rx'd
LII: Sub Banded Pull-ups or Piked Ring Rows. Scale KB weight as needed
LI:2 Rounds, Scale Running distance as needed


Have fun!
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