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

2. Three rounds of the parallette complex: push-up, jump through, dip, jump back. If you don't have strict push-ups yet, work on those instead. 10 air squats in between rounds. Accrue one minute in L-sit.

3. "Chow Yun-Fat"


For time: Calorie Row Ring Dips Box Jumps, 24/20 Deadlifts, 185/125 x 2 Wall Balls, 20/14 Deadlifts, 185/125 Box Jumps, 24/20 Ring Dips Calorie Row

LIII: 35 reps (just to be clear, wallballs are double reps) LII: 25 reps, scale deadlifts, box jumps, and dips as necessary LI: 3 x 10 reps of calorie row, dips, box jumps, deadlifts, wallballs

Staggered starts at 4 minute intervals. 25 minute cut-off.

With time remaining, mobilize. Have fun!