Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)

2. EOMOM 10, odd minutes: 2 wall walks or 10′ handstand walk, even minutes: 10 Cossack squats

3. Posterior chain floss 30/side

4. "Gayle Bedeker" AMRAP 5 10 Toes-to-bar 10 Walking lunges AMRAP 5 10 Kettlebell swings 10 L-sit knee extensions AMRAP 5 10 Pull-ups 10 Box jumps AMRAP 5 10 Burpees 10 Shoot-thrus

LIII: 70/53lbs kettlebells, 24/20" box LII: 53/35lbs kettlebells, 24/20" box LI: Three rounds of 10 kettlebell swings, 10 butterfly sit-ups, 10 pull-ups, 10 walking lunges

You can start at any of the four AMRAPs (or as directed by instructor) and cycle through them in order. There is no break between AMRAPs.

Score is total reps.

5. With time remaining, the balance of October's mobilizations. Have fun!