Warm up: 400 m run; 2 x 20 fr db lunges, 8 bo rows, 8 dips, 25 mtn clmbrs
Skill Focus: Trunk Strength & Double Unders
2-3 RNFT
12 vups
40-50 du’s (1/2# failed attempts)
45 s hs hold (modify as needed)
4 x 10 front rack lunges (increase weight ea rd) 5 ea
60-90 s btwn
Levels 3
12 db bo rows AHAP
8 ring dips
plate push down/bk 45#/35#
Level 2
12 db bo rows AHAP
8 bar dips (no bands)
Plate push dn/bk 35#/25#
Level 1
12 db bo rows
8 mod dips
Plate push dn/bk
AMRAP in 10 min
Extra Credit: 100 russian twists NFT (50 ea side) 45#/25-35#
Post heaviest lunge weight and # rds + reps completed
Now that's an I just got a HSPU smile if I ever saw one Anna!
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And Tyrell, let me get this straight--this is your first class here and you've never gotten a muscle up? After only 3 cues from Coach Kim you repped out 5 consecutive ones. Damn we're good:)
