Killian staying fierce with his top-knot!

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

 1. Warm-up B: Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique review: building the perfect burpee.

3. “VisionQuest”

In teams of three, five rounds for time of

  • Row 250m
  • 15 Burpee pull-ups
  • 10 Deadlifts (225/155lbs)
  • Rest one minute.

Athletes rotate when each has completed the work at her/his station.

LIII: as rx’d

LII: if you don’t have unassisted pull-ups, do 10 burpees (or box burpees) and 10 jumping pull-ups per round. Deadlifts @ 50% your average 1RM.

LI: three rounds not for time of Row 250m, 10 box burpees, 10 deadlifts.

Have fun!