toryTory S.

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. “He Thrusts His Fists Against the Post and Still Insists He Sees the Ghosts” In teams of two, with a continuously running clock, 4 Deadlifts the first minute 8 Deadlifts the second minute 12 Deadlifts the third minute Etc. When you can no longer complete the assigned reps in a given round, move on to 4 Push-ups the first minute 8 Push-ups the second minute 12 Push-ups the third minute Etc. When you can no longer complete the assigned reps in a given round, move on to 4 Wallballs the first minute 8 Wallballs the second minute 12 Wallballs the third minute Etc. When you can no longer complete the assigned reps in a given round, move on to 4 Squat thrusts the first minute 8 Squat thrusts the second minute 12 Squat thrusts the third minute When you can no longer complete the assigned reps in a given round, you’re done.

Athletes alternate on deadlifts and wallballs, splitting the reps, but work simultaneously on push-ups and squat thrusts, performing all reps.

Level III: deadlifts @ 225/150lbs, 20/14lbs wallballs Level II: deadlifts @ 185/128lbs, 20/14lbs wallballs Level 1: three rounds not for time of 10 deadlifts, 10 push-ups, 10 wallballs, 10 squat thrusts