Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 3 Rounds of
5 Prying Goblet Squats,10 Tuck Crunches, 5/side Cossack Squat, 10 Ring Rows,
2. 🚶♀️🌸“Springtime Stroll”🌸🚶♀️
Not for time:
Front Squat 10-9-8-7-6-5-4-3-2-1
2 Rope Climb each round
Russian Twist 20-18-16-14-12-10-8-6-4-2
300m Row each round
LIII: Front Squat@60-70%,legless rope climbs, GHD Russian Twist
LII: FS@50-60%, sub plank climbs as need
LI: Skip the first 3 rounds and start at 7 Front Squats/14 Russian Twist etc.