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Coach Perrin during "Dizzie Izzie"!

 

 

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 (10 min)

2. Technique Review: Burpee box jump over

3. "Season of the Witch" Five rounds for time of:

  •  25/20 Calorie row
  • 15 Sit-ups
  • 10 Burpee Box jump overs
  • Rest 2 minutes

LIII: 25/20 cal, GHD sit-ups, 24/20" box LII: 20 cal, tuck crunches, 20/12" box, scaled burpees to box as needed LI: three rounds, 15 cal, butterfly sit-ups, scale box jump as appropriate (no burpee)

If necessary, work in teams or staggered starts and cycle through.

4. Cash-out:

3 rounds

  • 20m/arm Waiters Carry
  • 10/side Bulgarian Split Squats @3010 tempo. unweighted, focus on tempo and depth.

Have fun!