CONDITIONING

Every 5:00 x 5 sets:
400 Meter Run or 500 m Row
15 Kettlebell Swings (53, 35)
15 Up Downs
Goal: All splits within 30s of each other, pace of roughly 80% (hard-ish.)

Rx+:(20 KBS, + 20ft Handstand Walk)

Accessory:

Banded Glute Bridges: 4 x 10. Rest 30s.
*Between sets complete 30s weighted elbow plank – heavy.

Cool Down after Class with:

Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.