Thursday, May 11th: “Bonanza”

Coach Jovan soaking in some Springtime sun. Curious about how to run more efficiently? Ask Jovan about his breathing techniques for endurance!

 

 

 

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 (15 min)

2. Technique Review: The Burpee Muscle up and Burpee Pull-up (5 min)

 

3.“Bonanza”

AMRAP 20

6 Burpee Bar Muscle Ups

9 Handstand Push-ups

12 Box Jump 30/24”

15 Kettlebell Swings 70/53

 

LIII: as Rx’d

LII: Sub 6 Burpee Pull-ups or 6 Burpees/6 Pull-up Variation. Piked Press, Down Dog Pike Press or DB press, 53/35 Kettlebell

LI: AMRAP 20

5 Burpees

7 Box Jump

9 DB Press

12 Kettlebell Swings

Rest as needed.

 

4. Mobility:

Overhead Banded Distraction 2:00/side

Banded Hip Extension 2:00/side

 

Have fun!

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