as

Ashley S. getting 15.4 done with grace!

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

3. “ANGRY! Jr.”

AMRAP 5 Pull-ups. If you get to 75 before time is up, move on to…

AMRAP 5 Box jumps. If you get to 75 before time is up, move on to…

AMRAP 5 Kettlebell swings. If you get to 75 before time is up, move on to…

AMRAP 5 Double-unders. If you get to 75 before time is up, you’re done!

LIII and LII: 24/20” box, 1.5/1 pood kettlebell, Russian or American swings as appropriate, scale pull-ups as appropriate.

LI: 4 x 10 pull-ups, 4 x 10 box jumps, 4 x 10 Russian swings, 4 x 1 minute double-under practice, rest as necessary between rounds.

Have fun!