Intern Nisa getting her overhead focus on!

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

1. Strength

Deadlift 3-3-3+ (70-80-90%)

Press 3-3-3+ (70-80-90%)

2. Conditioning:

100 Kettlebell swings and 100 sit-ups

You can break up the work as desired. Twelve minute cut-off.

LIII: 53/35lbs kettlebell, GHD sit-ups. BE SENSIBLE. If you do not do GHD sit-ups on the reg, today is not the day to start. 100 will mess you up.

LII: 35/25lbs, feet-anchored sit-ups.

LI: Five rounds not for time of 10 Russian swings (25/15lbs) and 10 sit-ups. Rest as necessary between efforts.

Have fun!