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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

  • 2-2-2-1-1-1.

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.

(10 min)

Have fun!