Monday is right around the corner! Get ready to do a version of "Murph" or to stop by and cheer!

Monday is right around the corner! Get ready to do a version of "Murph" or to stop by and cheer!

 

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

1. Warm-up:
EMOM 10: 1 Turkish Get-up

LIII: with holds and presses (light)

2. Technique Review: Rope climb

3. 💪🤱”EMOMMY”💪🤱
EMOM 10
Odd minute: 1-2 Rope Climbs
Even minute: 15 GHD Sit-up

Rest 5 minutes

EMOM 10
Odd minute: 30 Double-unders
Even: 20 Kettlebell swings

*large classes=half start on rope climbs/sit-ups, half start on DUs/KBS, then switch. 

LIII: Legless rope climbs, 70/53 Kettlebell
LII:  plank climb, weighted sit-ups, russian kettlebell swings as appropriate. If you are still developing double-unders practice for :30s.
LI: 1 plank climb and 12 butterfly sit-up. :30s double under practice and 12 russian kettlebell swings. Scale load as appropriate.

Have fun!

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