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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)

2. Back squat

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min) 3. “Stormbender” Ten rounds for time of:

  • 5 Toes-to-bar
  • 5 Burpees
  • 15 Squats

(12 min cut-off)

LIII: as written LII: T2B as appropriate, burpees as appropriate LI: 6 rounds not for time of 5 supine leg raise, 6 squat thrust or burpee, 7 squats

4. Cash-out:

  • 1-arm Farmers Carry 4x20m (same weight as last week)


  Have fun!