chrisbChris B. pulling 390lbs during Saturday's Total.

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

1. Climb the ropes eight times and accrue 3 min. in handstand. (15 min)

2. "Dash-7" In teams of two, three rounds for time of Run 800m 50 Kettlebell swings 30 Burpee box jumps

Run as a team, then divide reps evenly, athletes working simultaneously, switching back and forth as desired.

Level III: 70/53lbs kettlebells swung American-style, 24/20" box Level II: 53/35lbs kettlebells swung American or Russian-style, 24/20" box Level I: three rounds of 400m team run, 30 kettlebell swings (15/athlete), 20 burpees (10/athlete)

Have fun!