Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 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).

2. "Russell Street Rallies"

In teams of two, AMRAP 6 minutes of wallballs AMRAP 6 minutes of Russian-style kettlebell swings AMRAP 12 minutes of 200m relay race

Each team gets one ball and one kettlebell, one athlete working while the other rests. Score is total wallballs + total swings + 3(total runs).

Level III: 30/20lbs medicine balls, 88/70lbs kettlebell Level II: 20/14lbs med balls, 70/53lbs kettlebell Level I: three rounds of 10 goblet squats and 10 kettlebell swings, then run one mile

Have fun!

Don't forget! Ryan's Goal Setting Seminar is at noon on Sunday in Northampton. Don't miss it! 140422_ Goal Seminar_thumb