CeCe kip-swinging in the sunshine!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: building the single-leg squat. Box step up, forward lunge, reverse lunge, hanging leg pistol from box, elevated leg pistol from box, pistol. (10 min)
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 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)
3. Front squat
Six sets to work up to the heaviest single you can handle today. (20 min)
4. “Half Mary” AMRAP 10:
- 5 Handstand Push-ups
- 10 Pistols (alternating) 15 Pull-ups
LIII: as written LII: handstand push-up as appropriate, pistol as appropriate, pull-ups as appropriate LI: five rounds not for time of 10 DB press, 20 forward lunge (alternating), 10 ring rows.