6am crew, bound for glory.
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 4, Day A5: Back squat 3 x 5. Add 10/5lbs to last Wednesday's weight. Press 3 x 5. Add 5/2.5lbs to last Wednesday's weight.
3. "I Scream, You Scream, We all Scream in Vain, Anastasia" AMRAP 1 HSPU AMRAP 10 15 Kettlebell swings 20 Lunging farmer's walk (10/leg) w/ kettlebell (switch hands as necessary) AMRAP 1 Dips
LIII: 70/53lbs kettlebell swung American-style, HSPU on red mats, ring dips LII: 53/35lbs 'bell swung American- or Russian-style. HSPU to one Abmat or pike press, ring or p-bar dips LI: 2 x 10 pike press or dumbbell press, four rounds of ten Russian swings and 10 lunges, 2 x 10 paralette dips
4. With time remaining, mobilize. Have fun!