Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up: 3 rounds of: 5/side Cossack Squats, 5/side Single Leg RDL, 5/side Bottoms-Up Kettlebell Press, 15/12 Calorie Row (15 min)
2. Back Squat
20 minutes to work up to a heavy set of 5 for the day
150 Wallballs for time (20/14lbs)
LIII: as rx’d
LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique.
LI: 4 x 10 wallballs not for time, rest as necessary between sets.