Great classes this week! Outstanding energy and focus!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Practice handstands and handstand walking for 10 minutes.

2. Technique review: building the thruster. Five positions of the thruster.

3. Five minutes deliberate practice of the thruster.

4."Barb Wire"

  • 40 Sit-ups
  • 30 Push-ups
  • 20 Pull-ups
  • 10 Thrusters

Rest exactly three minutes and then repeat for a total of four rounds. 20 minute cut-off.

LIII: thrusters @ 135/95lbs

LII: scale push-ups and pull-ups to appropriate level of complexity, thrusters @ 105/73lbs

LI: 20 sit-ups, 15 push-ups, 10 pull-ups, 5 thrusters, four rounds, not for time

Have fun!