Introduction
+ Last Class!
DROMS
Standing Series A
+ Palms Up
+ Palms Down
+ Over and Back
+ Uni lateral Windmills
+ Torso Rotations
+ Hip Rotations
+ Gillies
+ Knees Out Squat > on off tension hip raise
Warm-Up
1500m Pace Row
+ Keep your s/r @ 20-23
+ Choose a split and stay there. 2:30 / 2:20 / 2:10 / 2:00
Focus Movements
Ring Supports
+ Arms Locked, Rigid body, Shoulders Down, Rings parallel or out. Ring Dip?
+ 3 Attempts each person
WOD
For Time:
Run 400m
25 Pull-Ups
50 Push-Ups
75 Squats
Run 400m
Lecture
+ Transitioning to Group Classes
+ POINT OF SALES!