lizLiz C.

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

1. Weighted pull-ups 3-3-2-2-2-1-1-1-1. Nine sets to determine your 1RM for the day. If you don't have strict pull-ups yet, work up to a single effort with the lightest band you can manage. (20 min)

2. "Bunkerd Faphimai" Six rounds of AMRAP in one minute of 10m shuttle run Rest two minutes

(20 min)

On the whiteboard, record your best weighted pull-up and your best and worst shuttle run rounds.

3. Review, as a class, this month's mobilizations:

* "T-spine Overhead Smash with Extension Bias" (If you're playing along at home, pg 239 in "Becoming a Supple Leopard") * "Triceps Extension Smash w/ Barbell" (pg 277) * "Barbell Quad Smash" (pg 326) * "Olympic Wall Squat w/ External Rotation" (pg 312)