photobombLiz, Michelle, Lindsey, Amy, Dre, Loren, and Jones. Photobomb: Pace. Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Kelly Starrett’s three-level air squat test (if you’re playing along at home, it’s described on pages 77-78 of “Becoming a Supple Leopard”)

2. Strength Cycle Week 5, Day A7: Back squat 3 x 5. Add 10/5lbs to last Friday's weight. Press 3 x 5. Add 5/2.5lbs to last Friday's weight.

3. "Helen Gurley Brown" Three rounds for time of Run 400m 15 Deadlifts 20 Push-ups

If you complete the assigned work before four minutes is up, head out on the next run. Score is time to completion.

LIII: 225/150lbs LII: 185/139lbs LI: 10 deadlifts, 15 push-ups, scaled as appropriate

Have fun!