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