EBZ showing some great colors as it gets warmer outside!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. EMOM 10 Turkish get-up x 2

If your TGU are still developing, 10 minutes deliberate practice of the 10 positions of the TGU.

2. Bench press 2-2-2-1-1-1, superset with Weighted pull-up 2-2-2-1-1-1. Six sets to work up to the heaviest single you can handle today. If you can’t do weighted pull-ups, do this between each set of bench press:

5 Band assisted chin-up or pull-ups (pike ring row or ring row as needed)

5/arm Heavy DB Rows

(20 min)

3. “Emily Dickinson”

  • 50 Bench press @ 50% 1RM
  • Run one mile

Partition bench press as necessary. Do not go to failure. Staggered starts as necessary.

LIII: as written LII:if spotting is an issue, use dumbbells equal to 40% 1RM LI: 4 x 10 DB bench, run 800m

15 min cut-off.



Have fun!