Claire keeping the bar close!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly.
2. Back squat
Six sets to work your way up to your heaviest triple of the day.
Three rounds for time of:
- 100 Double-unders
- 21 Kettlebell swings
- 12 Pull-ups
12 minute cut-off.
LIII: American swings @ 70/53lbs LII: Russian or American swings as appropriate, pull-ups as appropriate. If your double-unders are still developing, two minutes of double-under attempts per round. LI: 3 rounds for time of: 2 min of DU practice, 20 Russian KBS and 10 Ring Rows @21X1