DSC09741PVCF Hadley

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

2.“Sin Cindy” 10 rounds of 10 Pull-ups 20 Push-ups 30 Squats

LIII: as rx’d LII: scale push-ups and pull-ups as necessary LI: 8 rounds not for time of 5 pull-ups, 5 push-ups, 7 squats

Have Fun! And don't forget to VOTE!