Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Three rounds of deliberate practice: Kettlebell arm bar 3 x 5 sec/side Practice Russian swing, one-hand swing, kettlebell clean for two minutes Practice butterfly sit-ups, get-up sit-ups w/ barbell, Roman chair sit-ups, or GHD sit-ups for two minutes

2. "Jim Braddock" In teams of four, eight rounds of AMRAP 1 shuttle run 10m Rest one minute Row as many calories as possible in one minute Rest one minute

LIII and LII: as rx'd LI: Five rounds

Have fun!