All aboard on the Happy Birthday D-Train! Today is Coach Damian Pagano-Stalzer's BIRTHDAY! Check out how the 7.00 a.m. celebrated! Have a sensational day, Damian!!

 

 

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

1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 Cossack Squats. 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)

2. Warm-up: Front Squat weights

3. “Liza” AMRAP 3 12 Front Squat 135/93 6 Ring Dips

Rest 3 min.

AMRAP 3 9 Front Squats 155/108 9 Ring Dips

Rest 3 min.

AMRAP 3 6 Front Squats 185/128 12 Ring Dips

LIII:as Rx’d LII: Front squats@ 95/63, 115/73, 135/93 or scale progressively as appropriate. Sub p-bar, banded p-bar, box or parallette dips as needed. LI: each AMRAP do: 6 Front Squats 6 Parallette or Box Dips

4. Cash-out:

EMOM 10 Even: 30’ Handstand Walk or Practice, :15-:30s Handstand or Plank Odd: :15-:30s False Grip Active Hang or Active Hang on Pull-up Bar.

Have fun!

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