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Coach Ryan making heavy wallballs fly!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

3. "Whoops!”

For time:

Run 1 mile

100 Tuck Crunches

100 Farmer’s carry box step-ups

100 Push-ups

LIII: 20/12″ box step ups with a pair of 70/53lbs kettlebells, ring push-ups.

LII: 20/12″ box step ups with a pair of 53/35lbs kettlebells. Scale tuck crunches from hierarchy as appropriate, standard push-ups

LI: Row 1k, then Three rounds not for time of 10 supine leg raise, 10 farmer’s carry box step-ups, 10 push-ups.

Teams of two. Divide work equally.

Have fun!