Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice of Warm-up F: 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (10 min)

2. Bench press 3-2-2-2-1-1-1-1. Work your way up to a 1RM. (15 min)

3. Bent over barbell rows 4 x 10 (10 min)

4. "Dessert for Dinner" 50 Wallballs 50 Burpees 50 Double-unders

10 minute cut-off.

LIII: 30/20lbs medicine ball LII: 20/14lbs med ball. If your double-unders are still developing, with time remaining practice until cut-off. LI: 4 rounds not for time of 10 wallballs (10/6lbs) and 10 burpees. Practice double-unders for 10 minutes.

Have fun!