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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 Goblet 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. Bench Press


Six sets to work up to a heavy set of 5 for the day. (20 min.)

3. “Karen”

150 Wallballs for time (20/14lbs)

LIII: as rx’d LII: AMRAP 7 wall-balls. Pay careful attention to your squat technique. LI: 4 x 10 wallballs not for time, rest as necessary between sets.

4. Mobility:

2:00/side couch stretch 2:00/side barbell quad smash 2:00/side Pec Smash

Have fun!