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 kips 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: Building the Handstand Push-up (5 min)
4 Handstand push-ups
8 Kettlebell swings 70/53lbs
LIII: as rx’d
LII: If you don’t have muscle-ups, do band-assisted muscle-ups or 4 dips/round. Russian or American swings as appropriate. Sub box pike press, down pog pike press or DB press for HSPUs as needed.
LI: Eight rounds not for time of 4 pull-ups, 4 dips (scaled as appropriate), and 8 kettlebell swings.