⭐✨Memorial Day "Murph" is just around the corner!  (May 28th) Did you know? Just one of the scaled version of this workout could be:  four rounds of  run 400m,  10 pull-ups,  10 push-ups,  20 squats  So plan on coming in! It's a day to remember 👍

⭐✨Memorial Day "Murph" is just around the corner! 
(May 28th)
Did you know? Just one of the scaled version of this workout could be:

four rounds of
run 400m, 
10 pull-ups, 
10 push-ups, 
20 squats

So plan on coming in! It's a day to remember 👍

 

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

1. Technique Review: Building the Handstand Push-up and Pistol Squat

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. 🏄‍♀️🤸‍♀️“Mary M.”🤸‍♀️🏄‍♀️
20-18-16-14-12-10-8-6-4-2
Pistols
10-9-8-7-6-5-4-3-2-1
Handstand Push-ups
*200m Row after each set of HSPUs

(22 minute cut-off)

LIII: as Rx’d
LII: Sub Box Pike Press, Down Dog Pike Press or DB Press. Sub Single Leg squat off box as needed.
LI: 8-7-6-5-4-3-2-1
Reverse Lunges/side
DB Press
*200m Row after each round

Have fun!
 

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