maelMael and graduates of his Hustle Strength and Condition program

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

1. Strength Cycle Week 2, Day A1: Back squat 3 x 5. Add 10/5lbs to last Friday's weight.

2. Strength Cycle Week 2, Day A1: Press 3 x 5. Add 5/2.5lbs to last Friday's weight.

3. "Bizarro Fran" 18-12-6 reps for time of Power clean and push jerk (or press) Pull-ups

Level III: 135/95lbs Level II: 105/73lbs Level I: 15-10-5 reps of muscle clean and press @ 60% press weight

4. Options accessory work: Three rounds not for time of Dumbbell biceps curls 10/arm Pistols x 10 (alternating, 5/leg)

Have fun!