1. Skill SessionChoose one single leg squat: reverse lunge, pistol from box , or pistol Choose one core flexion exercise: hollow rock, tuck crunch, or V-ups Choose one pull object exercise: muscle clean, power clean, or squat clean

These exercises are arranged in a hierarchy of complexity. Be ruthlessly honest with yourself, pick the movement appropriate to your level, and do three rounds of about two minutes of practice of each. Reps are not important--deliberate practice is. Here's a good article to help you understand what we're talking about: How to Practice

If you choose the most advanced option, be prepared to demonstrate mastery of the lower level exercises.

2. "Bada Bing, Bada Broom of the System" For time: Run 800m Row 1000m 50 Sit-ups 25 Kettlebell swings 40 Sit-ups 20 Kettlebell swings 30 Sit-ups 15 Kettlebell swings 20 Sit-ups 10 Kettlebell swings 10 Sit-ups 5 Kettlebell swings 100 Double-unders

LIII: feet anchored sit-ups, 70/53lbs kettlebell swung American-style LII: feet anchored sit-ups, 53/35lbs kettlebell swung American- or Russian-style. If your double-unders are still developing, three minutes of double-under attempts. LI: feet anchored sit-ups, scale kettlebell weight as appropriate, start with the round of 30 sit-ups and then descend

If necessary, start heats in five minute intervals.

Have fun!


Next LADIES NIGHT is Friday, June 27th. Bloody Mary says, "Punks step up to get beat down!"