Connectivity:

In class:

1) 6X:20on/:20 off, 30 degree Handstand hold

Extra credit:

2) 4X:20 Deep Couch Stretch, all four positions: Hip-flexor, quad, hamstring, split

BBG:

1) 5X5 Snatch from Power Position, no misses, light, fast and perfect. Use Straps.

Strength/Gymnastics:

2A) 3X10@60-65%% Front Squat 2B) 4X15 Strict HSPU (in sets of 3-5, AFAP)

Conditioning:

15" AMRAP: 10 Suitcase Deadlift, right arm Run 200m 10 Suitcase Deadlift, left arm Run 200m

Competition:

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.