Ayn recovering from the exertions of Northeast Regionals Day 2. Go Ayn!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders
2. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 reverse lunges. Accrue one minute of L-sit in three 20 second efforts.
If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then kip swings. Then join the group for L-sits/tuck sits.
3. Technique review: dips by the numbers.
4. "Casolaro" For time: Run 2 miles 30 Muscle-ups
LIII: as rx'd LII: if you don't have muscle-ups, sub 40 piked ring rows and 40 dips LI: Run 800m, 30 ring rows and 30 dips, run 800m
With time remaining, do your May mobilizations. Have fun!