Class began with a warmup circuit of squats, light swings, and ring pushups. This gave us the opportunity to work in something new in the course of the warmup, but still get the body prepared safely. After several rounds, we introduced a few harder variations on the rings.
Here you can see the basic ring pushup done at two levels of difficulty. Laura has her feet on the floor, and while she still has the stability issue of the rings, is not loading the movement as heavy. Behind her, Brendan has his feet on the box (at ring level), loading the movement more.
In this pic, Julia tries one of the harder options. As she extends one arm in front, her core is working hard to keep her posture.
Finally, we see Chris working a fly movement. This is a strong combination of core and upper body strength.
5X5 BENCH PRESS
Saw better form out of everyone. Remember, just because most people do this poorly, it is a technical lift. Position on the bench, with chest lifted, upper back flexed hard, and feet pressing into the floor is key to a good lift.
Finished with a team 12 minute AMRAP
20 BOX JUMPS