Get those boards ready! You'll need to write a few things dow for Friday's workout ;)

Get those boards ready! You'll need to write a few things dow for Friday's workout ;)

 

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

1. Warm-up A: 100 Double Unders (5 min)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

3. Work through Reps at each station.

4. ๐Ÿ’š๐Ÿ•บโ€œUp Chuckโ€๐Ÿ•บ๐Ÿ’š
EMOM 25
Min 1: :30 Max Box Jumps 24/20โ€
Min 2: :30 Max Kettlebell Swings 70/53
Min 3: :30 Max Burpees
Min. 4: :30 Max Wallball
Min 5: :30 Max Double Unders

LIII: as Rxโ€™d
LII: 53/35 KBS,Scale WB weight as needed, Practice Double-unders for :30 each round.
LI: EMOM 15-20
Min 1: :30 Box Jumps or Step Ups
Min 2: :30 Kettlebell Swings
Min 3: :30 Wallball
Min. 4: :30 Double Under Practice
Min.5: Rest


Have fun!

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