"Great love and great achievements involve great risks." (Dalai Lama)


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. Five rounds for Quality: unbroken reps of:

  • 10 Wallballs
  • 10 Kettlebell swings (5 min)

3. Deadlift

  • 2-2-2-1-1-1.

Six sets to work up to the heaviest single you can handle today. (20 min)

4. Row 2k

(10 min)

LIII: as written LII: as written LI: Row for 8 minutes Have fun!