1) 6X:20on/:20 off, 30 degree Handstand hold
2) 4X:20 Deep Couch Stretch, all four positions: Hip-flexor, quad, hamstring, split
1) 5X5 Snatch from Power Position, no misses, light, fast and perfect. Use Straps.
2A) 3X10@60-65%% Front Squat 2B) 4X15 Strict HSPU (in sets of 3-5, AFAP)
15" AMRAP: 10 Suitcase Deadlift, right arm Run 200m 10 Suitcase Deadlift, left arm Run 200m
Before or after class, with at least half an hour rest between this piece and when you come into class.
At a conversational pace, with heart rate at 150-155BPM:
5 rounds: 1:00 Chin/toes HS hold 2:00 Burpees 1:00 Shoulder taps (against wall) 2:00 Row, run, bike, or swim
***Notes: Do not let heart-rate exceed 160BPM. If you do not have a heart rate monitor, check heart rate after burpees and after run/row/swim/bike by pressing two fingers under your right jaw, or on your wrist, and count the number of beats in 6 seconds, then multiply by 10.