Intern Nisa getting her overhead focus on!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
Deadlift 3-3-3+ (70-80-90%)
Press 3-3-3+ (70-80-90%)
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.