ashritaAshrita and Mael

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

1. Strength Cycle Week 7, Day B8 Front squat 3 x 5. Add 10/5lbs to last Tuesday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Tuesday'sweight. Deadlift 1 x 5. Add 10/5lbs to last Tuesday's weight.

2. "Merry Clayton" For time: 30 Muscle cleans 30 Pistols 30 Ring dips

Twelve minute cut-off.

LIII: muscle cleans @ 115/83lbs. HIT ALL SEVEN POSITIONS. LII: cleans @ 95/65lbs, scale pistols and ring dips as appropriate LI: 30 Russian-style kettlebell swings, 30 walking lunges, 30 parallette dips

Have fun!