Coach Jovan soaking in some Springtime sun. Curious about how to run more efficiently? Ask Jovan about his breathing techniques for endurance!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 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 (15 min)
2. Technique Review: The Burpee Muscle up and Burpee Pull-up (5 min)
6 Burpee Bar Muscle Ups
9 Handstand Push-ups
12 Box Jump 30/24”
15 Kettlebell Swings 70/53
LIII: as Rx’d
LII: Sub 6 Burpee Pull-ups or 6 Burpees/6 Pull-up Variation. Piked Press, Down Dog Pike Press or DB press, 53/35 Kettlebell
LI: AMRAP 20
7 Box Jump
9 DB Press
12 Kettlebell Swings
Rest as needed.
Overhead Banded Distraction 2:00/side
Banded Hip Extension 2:00/side