PROJECT BREAKDOWN DAY 72: Tuesday, June 9, 2015

(A) Soft Tissue

(B) GymNASTY Mobility

(C) Warm Up Jog: 1200m Jog

  • Don't know how to do Russian or American Kettlebell Swings? Run 400m, then get taught.

(D) Spend 5 minutes at each station ... if possible, entire class does Station 3 together (extra slam balls in the shed)

  1. Partnered Static Handstand Hold Practice
  2. Double Under Practice OR Unbroken Ladder 15-30-45-60-etc.
  3. EMOM for 5 minutes: 13 American KB Swings, 7 Push Ups

(E) Set Up for (F)

(F) Two Cycles of the following movements (45s ON, 15s OFF/Transition)

  1. Row For Cal
  2. Ball Slams
  3. Sit Ups
  4. Decline Push Ups (use ramp: feet towards street/head faces building)
  5. Wall Balls

Time permitting or after class

(G) Pistol Practice or 2 min Pistol Ladder: 1L,1R, 2L, 2R, 3L, 3R, etc.

Lysa. Legs!  Photo: Rafael Vega

Lysa. Legs! Photo: Rafael Vega