Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up D: Two rounds of Samson 10 sec/side and 15 reps of OH squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups, and dips. Work on your dead-hang pull-ups today (10 min).
2. "Russell Street Rallies"
In teams of two, AMRAP 6 minutes of wallballs AMRAP 6 minutes of Russian-style kettlebell swings AMRAP 12 minutes of 200m relay race
Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + 3(total runs).
Level III: 30/20lbs medicine balls, 88/70lbs kettlebell Level II: 20/14lbs med balls, 70/53lbs kettlebell Level I: three rounds of 10 goblet squats and 10 kettlebell swings, then run one mile
Don't forget! Ryan's Goal Setting Seminar is at noon on Sunday in Northampton. Don't miss it!