Jack tearing up the prowler pushes!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
- Even: Turkish get-up x 2 (alternate sides per minute)
- Odd: 3 Inchworms, reach out as far as possible each rep, keep legs straight
2. “Helen’s Tra-vest-y”
- AMRAP :60 10m shuttle runs
- AMRAP :60 Kettlebell swings
- AMRAP :60 Pull-ups
- Rest one minute
Repeat for a total of four rounds.
Score is total number of runs, swings, and pull-ups.
LIII: 53/35lbs kettlebell swing American-style
LII: as above, scale load, swing, and pull-up as necessary
LI: three rounds and 8 runs with special attention to turns and running form, 10 russian style kbs, and 10 ring rows.
3 rounds of:
- :30s Side plank, right and left
- 6/side Powell Raise @ 3032 tempo
- 6/side Single Leg RDL @ 3021 tempo (heavy)