image What a Christmas Present! Grant proposed to Lindsey on Christmas morning! It's a PVCF engagement! Congratulations! Be sure to do your ten minutes of pre-class dynamic flexibility work 1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats.


If the advanced element is too challenging, repeat the version you can perform correctly. 2. Five minutes deliberate practice of the 3 positions of the overhead squat, with “five in the hole”. 3. “Bill Hicks” In teams of three:


50-40-30-20-10 reps of: Overhead squats 15-12-9-6-3 of: Rope climbs 150-120-90-60-30 reps of: Double-unders This is a pseudo-chipper. In the first round, all three athletes take turns doing reps until all 50 OS are complete. They then alternate on rope climbs until 15 are complete, then on double-unders under 150 are done. They then move on to the 40 OS in the next round. Total volume for each athlete should be 50 OS, 15 rope climbs, and 150 double-unders. Any teams of two should lop off the first round of 50, 15, 150. Cut-off: 30 minutes LIII: Overhead squats @ 135/95lbs5 LII: OS @ 95/65lbs, rope climbs as appropriate. If your DU are still developing, each time it’s your turn, practice for 30 seconds. LI: 10-8-6-4-2 overhead or front squats, 5-4-3-2-1 plank rope climbs. One minute double-under practice each round. Have fun!