While Chris R. works on his shoulder mobility for the barbell front squat, he focuses on maintaining perfect form during his goblet squats. Great work, Chris!

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


1. Technique review: the rope climb.


2. Five minutes deliberate practice to find the correct Hybrid (squat, pull to object [vertical]) exercise for you.


3.“Alien Lanes"

In teams of two,

  • 30 Rope climbs
  • Run one mile in 10 sec sprint intervals
  • Row 2k (2 x 500m each)

LIII: as Rx'd. Divide rope climbs evenly. Mile is covered like this: Athlete A sprints for a count of 10 "Mississippi"s. They halt, and Athlete B sprints. As soon as B reaches A' s position, A is off for another ten second sprint. When they stop, B follows. NOTE: only A counts. B simply has to run to catch up.

Penalty of one burpee for every second over 25 minutes.

LII: scale rope climb as necessary

LI: 10 plank climbs, run 800m, row 1000m

Have fun!