Ashley flying impeccably through her double unders!

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

1. Practice handstands and handstand walking for ten minutes.

2. Strength

Deadlift 5-5-5 (40-50-60% of your E1RM)

Press 5-5-5 (40-50-60% of your E1RM)


3. “Someone Still Loves You, Boris Yeltsin”

100 kettlebell swings for time. Every time you put down the bell, 15 sit-ups.

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

LII: American or Russian swings as appropriate, load as appropriate. Weighted sit-ups.

LI: 4 x 10 Russian swings, rest as necessary between sets. 4 x 10 Butterfly sit-ups.


4. With time remaining, July mobilizations.