Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. T-spine smash w/ overhead extension bias (3 min)

2. In teams of two, practice progressions to handstand, handstands, or progressions to handstand walks for ten minutes.

3. Banded good mornings--30 of them, go light with the band

4. "SEA" In teams of two, AMRAP 20 10 Deadlifts 15 Push-ups 10 Deadlifts 15 sec. L-sit

Chase each other through the rounds. Round is complete when both athletes have finished all work. Score is completed rounds + change.

LIII: 135/95lbs deadlift, L-sit w/ feet over 12" box LII: 105/73lbs deadlift, push-ups scaled to box as necessary, L-sit or tuck sit LI: Five rounds not for time of 4 deadlifts, 8 push-ups, 4 deadlifts, 8 sit-ups

5. With time remaining, September mobilizations. Have fun!