aswollseth 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.

Have fun!