image A packed house in Hadley! All ages doing great work!

 

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

1. 100 double-unders (or 5 min practice)

2. Warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

3. Warm up deadlifts (10 min)

4. “Modern Day Warrior” Five rounds of 40s on, 20s off for max reps of Pull-ups Burpee box jumps Deadlift Wall Ball Cycle movements after each 40s work interval.

  LIII: deadlifts @ 225/150lbs, 20/14 Wallball LII: pull-ups as appropriate, burpees as appropriate, deadlifts @ 50% 1RM, wall ball as appropriate LI: 4 rnds of 12 ring rows, 12 burpees, 12 deadlifts, 12 wall ball Rest 2 minutes between rounds 20 min.

  With time remaining, March mobilizations. *If you are doing Friday Night Lights consider taking a rest/recovery day today. There is a strong chance there will be wallballs, deadlifts and/or box jumps in 16.3!

  Have fun!