Coach Mael learning new sports.

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

1. Review and practice movement standards for pull-ups, push-ups, sit-ups, and squats.

3. "Barbara"

For time:

  • 20 Pull-ups
  • 30 Push-ups
  • 40 Sit-ups
  • 50 Squats

Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

LIII: as rx'd, capped at 27:00

LII will do "PVCF Testing Barbara":

  • AMRAP in 30 seconds of pull-ups. If you complete 20, move on to...
  • AMRAP in 40 seconds of push-ups. If you complete 30, move on to...
  • AMRAP in 50 seconds of sit-ups. If you complete 40, move on to...
  • AMRAP in 60 seconds of squats. If you complete 50, stop.

Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.

LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.

Remember, you’ve got “Murph” coming up, so hit this one hard.

With time remaining, May mobilizations:

  1. "Bi-lateral Shoulder Flexion (banded version)" p. 259-260
  2. "Barbell Shoulder Smash" p. 266
  3. "Super Frog" p. 342
  4. "Suprapatella Smash and Floss" p. 327

Have fun!