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.”🤸♀️🏄♀️
*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.
*200m Row after each round