Tracy is fearless with her lunges!

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

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

2. Technique review: building the perfect burpee.

3. “Leibniz”

In teams of two, five rounds of

40 Bar-facing burpees

30 Overhead squats

10 Muscle-ups

Divide reps evenly. Rest 1 minute between rounds. Score is time to completion. 30 minute cut-off.

LIII: OHS @ 120/83lbs

LII: OHS @ 95/63lbs, muscle-ups, band-assisted muscle-ups, or 4:1 sub pull-ups.

LI: five rounds not for time of 10 burpees, 10 overhead or front squat, 8 pull-ups. Double volume if you team up.

Have fun!

NB: Noho's Sunday Mobility Class is now at 11.15!