1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.
3. Technique review: tire flipping.
4. “Sisyphussified (‘Angie’ ed.)”
Athletes will be divided into two teams.
Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise (pull-ups, push-ups, sit-ups, and squats). When the tire has traveled 100′, teams switch. Each team flips the tire eight times. Team with highest total of reps wins.
With time remaining, mobilization party. Have fun!