Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Question of the day: what is your SMART goal??
2. Warm-up D: Two rounds of Samson 10 sec/side and 15 reps of OH squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups, and dips. Work on your dead-hang pull-ups today (10 min).
3. "Robert Monroe" Five rounds for time of Run 400m 10 Deadlifts 20 Push-ups
LIII: deadlifts @ 275/190lbs LII: deadlifts @ 225/150lbs LI: four rounds, scale weight as appropriate, 10 push-ups per round.
20 min cut-off.
4. With time remaining, mobilize.