Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. 15-10-5 of calorie row and GHD sit-ups (sub: tuck crunches)
2. 15-10-5 of muscle snatches w/ empty barbell and ring dips
3. "Pearly Gates" AMRAP 20 7 Kettlebell swings 7 Push-ups 7 Toes-to-bar
Level III: American swings @ 70/53lbs, clapping push-ups Level II: American or Russian swings @ 53/35 Level I: Ten rounds not for time of 3 kettlbell swings, 4 push-ups, 3 hanging knee raises.
With time remaining, do your February mobilizations:
* Anterior compartment shoulder smash * Bilateral flexion w/ external rotation bias * Glute smash * Banded Olympic wall squat