wxWXugJ3vOcY9M51tqeAmY7WKnFqyysYkUDyzyVpSMcMatt T. (great shot Jason K.!)

Be sure to do your 10 minutes of pre-class dynamic flexibility work.

1. 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: the bench press

3. "Coins for Charon" In two minutes, Row 250m Max rep bench press

Teams of two. Ten rounds, alternating rounds. One athlete works, the other rests and spots.

LIII: bench press @ body weight/ 75% body weight LII: bench press @ 75%/50% body weight LI: 4 rounds not for time of row 500m, bench press x 8

Have fun!