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 1 round 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. Press 1-1-1-1-1
Push Press 3-3-3-3-3
20 minutes to work up to a heavy single Press and then heavy triple for Push Press
3. 💪🥃“Jacked and Tan”💪🥃
50 GHD Sit-ups
30 Handstand Push-ups
(staggered starts as needed, 12 min cut-off)
LIII: as Rx’d
LII: Sub weighted Sit-ups and Pike Press, down dog Pike press or DB Press as needed.
LI: 4:00 Max Meter Row
50 Butterfly sit-ups
30 DB Press