It will be extremely hot today with a record high of 108. If you feel dizzy or light-headed stop the workout and drink water/cool down in the childcare area. Make sure to hydrate plenty before coming to class today!
Technique: Alt E1.5MOMx10 for 15 Min
1 Snatch Balance plus 3 OH Squats (start at 50% and build by feel)
15 KB Sumo Deadlift High Pulls (53/35)
LeanFit: Alt E1.5MOMx10- 10 situps plus 20 mountain climbers and 15 jumping squats plus 15 push-ups
"BigTime Swingers"
3 Rounds for Max Reps with 12 min Time Cap
400m Run
12 Pull-Ups
***Max Unbroken American KB Swings (53/35)
RX+: perform Chest to Bar Pull-ups and use 70/53# kb
FrameWork: Scale Pull-Ups/KB Weight as needed
LeanFit: 500/400m row, 12 Russian KB Swings (44/26), Max unbroken reps of Banded Pull-Ups (goal should be to get at least 10 reps each set without more than 1 sec rest at the bottom so use the next size up band than normal)
*** Strategize wisely as your score is total number of KB Swings. If you finish all 3 rounds before the time cap, your time is a tiebreaker in the event you have the same number of swings as someone else. KB must be completely vertical overhead to count as a good rep (bottom of the bell facing the ceiling). If you drop the KB, you have a 20 rep penalty every time.
