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Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Review, as a group, the elements of the pre-class dynamic warm-up (15 min)
2. Warm up reps at all stations (10 min)
3. “Charles Bronson” For time:
- 100 Toes-to-bar
- 120 Wallballs
- 140 Kettlebell swings (Russian style)
- 160 Push-ups
- 180 Walking lunges
- 200 Double-unders
Teams of two. Divide reps evenly.
LIII: 30/20lbs medicine ball, 88/70lbs kettlebell LII: 20/14lbs med ball, 70/55lbs kbell LI: 3 x 10 wallballs, 3 x 10 kbell swings, 3 x 10 lying straight leg raise, 3 x 10 push-ups, 3 x 10 walking lunges, five minutes double-under practice.
(30 minute cut-off.) Have fun!