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

1. Review, as a group, the elements of the pre-class dynamic warm-up (15 min)

2. Warm up reps at all stations (10 min)

3. “Charles Bronson” For time:

  • 100 Toes-to-bar
  • 120 Wallballs
  • 140 Kettlebell swings (Russian style)
  • 160 Push-ups
  • 180 Walking lunges
  • 200 Double-unders

Teams of two. Divide reps evenly.

LIII: 30/20lbs medicine ball, 88/70lbs kettlebell LII: 20/14lbs med ball, 70/55lbs kbell LI: 3 x 10 wallballs, 3 x 10 kbell swings, 3 x 10 lying straight leg raise, 3 x 10 push-ups, 3 x 10 walking lunges, five minutes double-under practice.

(30 minute cut-off.) Have fun!