DSC02307 Jack tearing up the prowler pushes!


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


1.EOMOM 10:

  • 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. Cash-out:

3 rounds of:

  • :30s Side plank, right and left
  • 6/side Powell Raise @ 3032 tempo
  • 6/side Single Leg RDL @ 3021 tempo (heavy)

Have fun!