dana Welcome back Dana M.!

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. 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: the ring push-up and scaling the push-up.

3. "Kāma"

In two minutes,

  • Row 250m
  • Max rep push-ups

Teams of two. Ten rounds, alternating rounds. One athlete works, the other rests and counts reps.

LIII: ring push-ups.

LII: scale as appropriate for push ups.

LI: 4 rounds not for time of row 500m, push-ups x 8 (scale as appropriate)

Have fun!