Sarah T., Mike, Kiren, Dale and Drew soaking up knowledge at Ryan's nutrition class, Monday nights in Noho.
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
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. (5 min)
3. Front squat 3-2-2-2-1-1-1-1. Work your way up to the heaviest single effort of the day. If you can't front squat due to flexibility limitations, back squat. (15 min)
4. "Destination Diamonds" Three rounds for time of 50 Squats 10 Muscle-ups
12 minute cut-off.
Level III: as rx'd. Level II: as rx'd, band-assisted muscle-ups, or 10 strict chin-ups with minimal assistance. Level I: Six rounds not for time of 7 squats and 5 band-assisted chin-ups or ring rows.
With time remaining, foam roll party. Have fun!