Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up B: three rounds of the parallette complex @ 5 reps plus shoot-the-duck 5sec/side. Accrue one minute of L-sit in three 20 second efforts.
If you don’t have unassisted push-ups yet, instead of the complex, do five push-ups with the least possible assistance, then shoot-the-ducks/pistol stretch. Then join the group for L-sits/tuck sits.
2. Technique review: the bench press
3. "Dialectics for Dummies V.2" In teams of two, six cycles of AMRAP in four minutes of Calorie row 10 Bench press
Teammates alternate efforts, so each does 3 x four minute efforts. One minute transition between intervals.
Level III: 30/20 calories, bench press @ body weight/75% body weight Level II: 25/15 cal, bench press @ 75/50% body weight Level I: Three rounds not for time of row 20/10 calories, 10 bench presses w/ empty barbell (negotiable)
With time remaining, do your February mobilizations. Have fun!