arlie Arlie flying through his double unders!

 

 

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

1. Warm-up with 500m Row.

2.Warm-up F: four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.

First round, work one position at a time, then smooth them out in subsequent rounds.

 

 

3. “Orlando Furioso”

  • Deadlift 1-2-3-1-2-3-1-2-3
  • L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
  • Weighted dips 1-2-3-1-2-3-1-2-3

 

Sequence is 1 deadlift, :20 L-sit, 1 dip, 2 deadlifts, :15 L-sit, 2 dips, etc.

 

LIII: deadlift and weighted dips @ 85% 1RM LII: deadlifts @ 75-80%, weighted dips*

LI: deadlift weight as appropriate or kettlebell deadlift, scale L-sits as appropriate, and dips*

If you do not have unassisted dips do 5 assisted bar dips or box dips at a challenging scale per set.

 

4. Cash-out:

  • 3 x 8/side Powell Raises@3010, 3 x 8/side DB external rotations@ 3010

 

5. Optional Cash-out Challenge:

Take turns rotating through:

  • :30s Assault Bike Max Cal+ :10s transition +
  • :30s Row Max Cal (100% effort)

Push and cheer each other on!

 

 

Have fun!