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
Run 1 mile
100 Tuck Crunches
100 Farmer’s carry box step-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.