Seth Berti getting his swole on.
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. “Danny Rand”
In teams of 2:
- 100 Pull-ups
- 200 Wallball shots, 20/14lbs, 10' target
- 400 Double-unders*
Divide work evenly.
LIII: chest-to-bar pull-ups
LII: pull-ups and double-unders as appropriate
LI: four rounds of 10 ring rows, 10 wall balls, 1 minute double-under practice, run 250m
*Alternately, teams can choose to finish by running 2400m (1.5 miles) as a team.