nat Natalie D. is all focus during her ring rows.

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

1. Ayn's Shoulder Stability warm up.

2. 21-15-9 reps not for time of

  • double unders x2 (42, 30, 18)
  • muscle snatch w/ empty bar

3. Technique review: building the toes-to-bar. Supine straight leg raise, hanging straight leg raise, toes-to-bar, kippings toes-to-bar

4.“Mother Mary” 15-12-9-6-3 reps for time of

  • Push Ups
  • Toes to Bar
  • Box jumps

LIII: ring push ups, box jumps @ 30/24” LII: scale push ups and T2B as necessary, box jumps @ 24/20” LI: Six sets not for time of 5 push ups, 5 box jumps, 5 supine straight leg raise

Have fun!