Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Skill Session Choose one squat exercise: back squat, front squat, overhead squat Choose one kettlebell exercise: Russian swing, one-handed swing, kettlebell clean Choose one push object exercise: press, push press, or push jerk
These exercises are arranged in a hierarchy of complexity. Be ruthlessly honest with yourself, pick the movement appropriate to your level, and do three rounds of about two minutes of practice of each. Reps are not important–deliberate practice is.
If you choose the most advanced option, be prepared to demonstrate mastery of the lower level exercises.
2. “A Supposedly Fun Thing I'll Never Do Again" For time: 100 Double-unders 50 Wallballs 25 Pull-ups 40 Wallballs 20 Pull-ups 30 Wallballs 15 Pull-ups 20 Wallballs 10 Pull-ups 10 Wallballs 5 Pull-ups Run 800m
LIII: 20/14lbs medicine ball LII: if your double-unders are developing, 4 minutes of double-under practice, and then 40-30-20-10 wall balls (20/14) and 20-15-10-5 strict pull-ups, piked ring rows, or ring rows. The volume of the LIII workout is only for those experienced with kipping pull-ups. Otherwise, work on your pull-up strength--50 reps max. NO KIPPING ON BANDS. LI: 4 minutes of double-under practice, 12-10-8-6 wall balls and ring rows.
25 minute cut-off. Have fun!