If you haven't checked out the fun at the gym, Friday Night will be the best time to stop by! Cheer on your friends and come to the award ceremony and party at 8.00!

If you haven't checked out the fun at the gym, Friday Night will be the best time to stop by! Cheer on your friends and come to the award ceremony and party at 8.00!

 

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 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

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

3. πŸƒβ€β™€οΈπŸ‡β€œJump Aroundβ€πŸ‡πŸƒβ€β™€οΈ
3 Rounds for time:
Run 800m
25 Toes to Bar
75 Double Unders

LIII: as Rx’d
LII: Straight Leg Raise or Toes to Ceiling as Appropriate. Practice Double unders for 2:00 each round
LI: 3 Rounds of
Run 400m
15 Toes to Ceiling
2:00 double under Practice
Rest 1:00

Have fun!

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