Bonnie Kasal about to stick her box jump landing!



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. Team 10/7.5k Row

Teams of two. Partition distance as desired.

Score is time to completion.


LIII: as prescribed

LII: as prescribed

LI: In a team of 2, row 5k.


Have fun!