Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Couch stretch x 2 min/side

2. Six minutes of practice of your choice of squat: goblet squat, back squat, front squat, overhead squat. Collect a total of one minute in position 3.

3. Ten minutes of deliberate practice of your choice of ground-to-overhead exercises: muscle snatch, power snatch, power snatch + overhead squat, snatch

4. "Jupiter Jones" For time: 75 Double-unders 75 Sit-ups 75 Wallballs 50 Double-unders 50 Sit-ups 50 Wallballs 25 Double-unders 25 Sit-ups 25 Wallballs

Twenty minute cut-off.

LIII: 20/14lbs medicine ball LII: 20/14lbs medicine ball. If your double-unders are still developing, spend two minutes practicing the first round, 90 seconds the second, and one minute the third. LI: four rounds not for time of 10 wallballs or medball front squats, 10 butterfly sit-ups, and one minute double-under practice.

With time remaining, work on your August mobilizations. Have fun!

DON'T FORGET! It's LADIES NIGHT tonight in Hadley @ 6:30. Tonight's femme fatale is "Fran"! Rx'd and scaled divisions, $5 buy-in for rx'd. Come on in and PR!