lorenrachel Loren and Rachel are leaders in every area of their lives. In this shot, they balance kettlebells swings and motherhood!

 

 

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

1. 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 two rounds of 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 (10 min)

2. Front squat

  • 3-3-3-2-2-2.

Twenty minutes to work up to your best double of the day. Try to make your heavy triple from last week your first double today. (20 min)

3. “Fran meets 15.5” For time, 21-15-9 of:

  • Calorie Row
  • Thrusters 95/65

LIII: as rx’d LII: scale thruster weight as needed LI: 15-10-5 calorie row and thrusters, scale to dumbbells if needed.

4. Cash-out: 3 rounds of:

  • 8/arm Powell raise@3010
  • 10-15 Deadbugs

 

 

Have fun!