agab Gabby is calm and ready to get low!

 

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

 

1.Technique review: the russian twist.

Here’s a link to an instructional video: https://youtu.be/vcw9O-Cc1LY

2. 3 rounds of: 10 cossack squats, 10 spiderman stretch, 10 goblet squat w/ toes on box, 10 SLRDLs w/ KB, 10 kip swings

 

3. Strength:

  • Back squat 2-2-2-2-2-2-2-2-2
  • Dumbbell Rows 4-4-4-4-4-4-4-4-4 (4 per arm each set)
  • Russian Twists 8-8-8-8-8-8-8-8-8 (L/R is one)

 

LIII: back squats @ 85%

LII: back squats @ 70-80%, pull-up challenge as appropriate

LI: work up to a challenging triple for squat, then do 5  sets of 3

 

4. Cash out:

  • Challenge- Max height box jump using padded boxes

then

  • 3 rounds of: 8/side DB external rotations @30x1 Rest 1 minute between sets.  

video: https://www.youtube.com/watch?v=ecY68500gU4

Have fun!