5 second inhale – 5 second hold – 10 second exhale x 9 sets.
General Warm up:
Back roll to Pike – 1 minute
Rocking butt to heels from quadruped position(Table Top), then forward to chest to floor – 1 minute
Down Dog to Up Dog x 10 reps
Band Pull a-parts with elbows bent x 10
A. Pull up Cluster Sets x 3 – Strict Pull Up; 18.104.22.168; rest 20 seconds between each rep for a total set of 4 reps.
Rest 1:00 between sets.
Repeat for a total of 3 clusters.
B. Ring Row Cluster Sets x 3 – Ring Row; 22.214.171.124; rest 10 seconds between each rep for a total set of 20 reps. Rest 1:00. Repeat for a total of 3 clusters.
If this is easy for you, add a 3-5 second descent on each rep.
Class can be split up so half begins on the rack for pull ups and half begins on the rings for ring rows.
3 Rounds of:
25 Ball slams
25 Reverse (Step Back) Lunges
25 Push Ups
RX 30, L2 20, L1 15
Push Ups => Box
Part 2 has big sets so make sure to have a plan that fits your strengths and weaknesses. Keep moving as much as possible.
Easy walk for 5:00, breathing through the nose as able.