Killian staying fierce with his top-knot!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)
2. Technique review: building the perfect burpee.
In teams of three, five rounds for time of
- Row 250m
- 15 Burpee pull-ups
- 10 Deadlifts (225/155lbs)
- Rest one minute.
Athletes rotate when each has completed the work at her/his station.
LIII: as rx’d
LII: if you don’t have unassisted pull-ups, do 10 burpees (or box burpees) and 10 jumping pull-ups per round. Deadlifts @ 50% your average 1RM.
LI: three rounds not for time of Row 250m, 10 box burpees, 10 deadlifts.