Super Hero Tracy climbing to the rescue!

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

1. Technique review: 10 positions of the Turkish get-up

2. AMRAP 10: 2 x TGU. Alternate sides on each minute)

3. “Ride Eternal, Shiny and Chrome!"

In teams of two,

  • 150 Kettlebell swings
  • 150 Sit-ups
  • 300 Double-unders

Divide work evenly. Partition reps as desired, but all work at a given exercise must be completed before you move on to the next.

LIII: American swings, 70/53lbs, GHD sit-ups

LII: American or Russian swings as appropriate, GHD sit-ups (IF you do them on a regular basis), weighted sit-ups if you don’t. Don’t be dumb.

LI: 3 x 10 kettlebell swings, 3 x 10 sit-ups, 5 minutes double-under practice.

Have fun!