estherpEsther P., we'll miss you!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the pistol.

3. Choose one: "Cindy" AMRAP 20 5 Pull-ups 10 Push-ups 15 Squats

Level III and Level II: as rx'd. Level I: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 squats. Scale movement assistance and/or exercise volume as appropriate.

or

"Mary" AMRAP 20 5 Headstand push-ups 10 Pistols (alternating) 15 Pull-ups

Level III: HeSPU to Abmat between 45/25lbs bumpers Level II: HeSPU to one Abmat. Level I: NA.

4. Optional cash-out: 3 x 10-15 GHD sit-ups or tuck crunches

Have fun!