image Here's Liz E. working on her muscle ups!


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


1.Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats

Accrue one minute of L-sit in three 20 second efforts.

If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)


2. Run Prep: (5 min)


3. “Chow Yun Fat” For time:

400m Run 25 Ring Dips 25 Box Jumps, 24/20 25 Deadlifts 50 Front Rack KB Reverse Lunges (single KB, 25R/25L) 25 Deadlifts 25 Box Jumps, 24/20 25 Ring Dips 400m Run


LIII: 35 reps of each movement/ 70 reps of FR KB Rev Lunges 35/26, DL 185/123 LII: 25 reps, 50 FR KB reverse lunges 26/18 (hold KB at side if unable to stay upright with the front rack position) scale deadlifts, box jumps, and dips as necessary. LI: Run 400m then 3 x 10 reps of dips, box jumps, deadlifts, rev. lunges then Run 400m

25 minute cut-off.



With time remaining, mobilize.


Have fun!