because... YES! it's so lovely to finally get outside!

because... YES! it's so lovely to finally get outside!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique Review: The Kettlebell Swing and Progression of the Dip

2. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Goblet Squats + 10 Kettlebell 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)

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

4. βœ¨πŸŽβ€If Not Now, Then When?β€πŸŽβœ¨
For time
1 Round:
800m Run
27 Kettlebell swings 70/53
15 Ring Dips
Directly into 2 Rounds:
400m Run
21 Kettlebell swings 70/53
12 Ring Dips
Directly into 3 Rounds:
200m Run
15 Kettle swings 70/53
9 Ring Dips

(20 minute cut-off)

LIII: as Rx’d
LII: 53/35 KB, Sub P-Bar Dips, Banded Dips, Box Dips or Parallette Dips as appropriate
LI: For time
3 Rounds
Run 400m
21 Kettlebell Swings
12 Dips


Have fun!

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