Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. "Boom Boom Tovarisch" X rounds for time of Row 500m 50 Double-unders
LIII: five rounds, with a penalty of one burpee for every second over 14:00 LII: four rounds. If your double-unders are still developing, 2:00 practice per round. LI. three rounds. If your double-unders are still developing, 2:00 practice per round.
This workout can be done in teams of two, if necessary.
3. With time remaining, May mobilizations. Have fun!