Welcome home and Congratulations Bonnie Kasal! It's been a long two years of going back and forth, and we are so glad that you are home! Bonnie just completed a very competitive program in anesthesiology. Great job!

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

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

Week 4 is a deload week. You only do your warm-up sets from the previous three weeks. Do not “rep out” on the last set.

1. Strength:

  • Deadlift 5-5-5 (40-50-60% of your W1RM) (10 min)
  • Press 5-5-5 (40-50-60% of your W1RM) (10 min)

3. Finisher:

Row 2k: who wants to be on the board?


With time remaining, May mobilizations. Have fun!