downwarddogsm
Check out this flexibility from Mobility Coach, Lauren Abend! She's all the way down in a stretch and talking to the person next to her from underneath! :) <3
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 2 rounds of: 5/side cossack squats, 10 kip swings, 10 goblet squats, 5/side spiderman stretch, 5/side SLRDLs, 5 good mornings. (10 min)
2. Squat (Deload Week: this week is a very important part of the Strength Cycle. Please trust the process.)
  • 5-5-5.
Repeat your first three sets from Week 1. (10 min)
3. “Amundson Fitness Test”
  • Tabata Air Squats
  • immediately into
  • AMRAP 4 Muscle-ups
LIII: as rx’d
LII: if you don’t have muscle-ups, alternate one minute pull-up w/ one minute dips for max reps
LI: 3 x 10 squats, 3 x 10 push-ups, 3 x 10 ring rows, not for time
(8 min)
 
4. Rest 5-10 min. before running
 
5. 4x400m Run
Rest 2 minutes between.
 
Score is fastest and slowest run
 
LIII/II: as written
LI: 2-3x 400m rest as needed between runs (15 min)
Have fun!