image Thank you, Provisions! Thank you, Molly, Alex, and Loren for sharing your knowledge and passion!


1. Review, as a group, the elements of the pre-class dynamic warm-up

2. Warm-up with reps at each station.

3. “I Go You Go Fight Gone Bad”

  • AMRAP 4 Wallballs
  • AMRAP 4 Muscle cleans
  • AMRAP 4 Box jumps
  • AMRAP 4 Push press
  • AMRAP 4 Row (cal)

Athletes alternate work during four minute interval as desired. Otherwise…no breaks!

LIII: wallballs @ 30/20lbs, muscle cleans and push press @ 95/65lbs LII: wallballs @ 20/14lbs, muscle cleans and push press at 75/53lbs, or as appropriate. LI: three rounds not for time of 10 wallballs or medicine ball front squats, 10 muscle cleans, 10 box jumps, 10 push press, 10 cal on rower.

Have fun!