Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Banded single leg flexion 2min/side

2. Back squat 10-10-10-10. Sets across or work up to a training max.

3. Pick one single leg squat exercise: reverse lunge, pistol from box w/ neutral leg, pistol from box w/ leg extended, pistol, weighted pistol, overhead weighted pistol. 10 reps, alternating. Rest one minute between efforts.

4. "Roman Candle" Seven rounds for time of 12 Push-ups 9 Box jumps 6 toes-to-bar

Ten minute cut-off. Score is time to completion or total reps.

LIII: 30/24" box LII: 24/20" box, choose supine straight leg raise, strict toes-to-bar, kipping toes-to-bar as appropriate LI: five rounds not for time of 2 x 5 push-ups, 2 x 4 box jumps, 2 x 3 straight leg raise.

5. With time remaining, July mobilizations.

Have fun!