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Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min) 2. Warm up for deadlifts (10 min)


3. "Earth, Wind, and Fire"


  • Deadlift 1-2-3-1-2-3-1-2-3
  • L-sit :20-:15-:10-:20-:15-:10-:20-:15-:10
  • Weighted dips 1-2-3-1-2-3-1-2-3

Sequence is 1 deadlift, :20 L-sit, 1 dip, 2 deadlifts, :15 L-sit, 2 dips, etc. This workout is not for time, but you’ll have to hustle to complete the whole thing in less than 30 minutes. LIII: deadlift and weighted dips @ 85% 1RM LII: deadlifts @ 75-80%, weighted dips, bar dips, and box dips as appropriate.

  3. Cash-Out: If you finish early: 10 min. of Row :20 hard/:40 easy.

Have fun!