Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 2 Rounds of 5 Prying Goblet Squats, 5/side Single Leg RDL, 5/side Cossack Squat, 5 Kip Swings, 5 Pull-ups
2. Front Squat
3. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
4. 🌷🌷”May Day!”🌷🌷
30 Chest to Bar Pull-ups
50 Front Squats 115/73
LIII: as Rx’d
LII: 75/53 or Scale Front squat as needed, sub regular pull-up, baded pull-ups or ring rows as needed.
LI: For time:
20 Ring Rows
30 front Squats