Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Two rounds of deliberate practice: Turkish get-ups (six minutes) Choose one hip extension exercise: good morning, hip extension, back extension, hip-and-back extension (3 min)
2. Run prep (5 min)
3. "Yuri Andropov" Five rounds of 5 Dips 10 Russian kettlebell swings 5 Dips 10 Russian kettlebell swings 5 Dips 10 Russian kettlebell swings Run 200m Rest two minutes
Score is time to completion. 25 minute cut-off.
LIII: ring dips, 88/70lbs kettlebell. If all the 88s are in use, and you're adroit with kettlebells, do kettlebell double swings w/ 45lbs 'bells. LII: ring dips, p-bar dips or box dips as appropriate, Choose box dips over band-assisted p-bar dips. 70/53lbs kettlebell LI: Five rounds not for time of 7 dips (p-bar, box, or parallette), 9 Russian kettlebell swings, 200m run.
4. As a group, practice the mobilizations for July:
*High glute smash and floss (If you're playing along at home, it's on page 302 of "Becoming a Supple Leopard") *Low back smash: single lacrosse ball (Pg. 288) *Super front rack (pg 360) *Sink mobilization (pg. 271)