Grip strength with a stable midline challenge. Congratulations to Liz E. and Seth B. for their form and holds!

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

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. Pick one barbell squat exercise: back squat, front squat, overhead squat. Drill three positions, spending 5-10 seconds hanging out in “the hole.” If you have mobility issues affecting your front or overhead squats, address them between sets. (7 min)

3. Warm up to working weights for strength session.

4. “Meat and Potatoes”

Back squat 3-2-1-3-2-1-3-2-1

Press 3-2-1-3-2-1-3-2-1

Weighted Chin-ups 3-2-1-3-2-1-3-2-1

Sets across. Not for time, but you have 30 minutes to get the work done.


Have fun!