Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Strength Cycle Week I, Day A2: Back squat 3 x 5. Add 10/5lbs to Monday's weight.

2. Strength Cycle Week I, Day A2: Press 3 x 5. Add 5/2.5lbs to Monday's weight.

3. "Jackie Brown" For time: Row 1000m 50 Wallballs 30 Chin-ups

10 min. cut-off.

Level III: 30/20lbs medicine ball, strict C2B chin-ups Level II: 20/14lbs medicine ball, strict or band-assisted chin-ups Level I: 30 wallballs, 30 ring rows

4. Optional cash-out: 2-3 rounds not for time of 1 min. max bent over barbell row 1 min. max dips 1 min. max sit-ups