Dave S. teams up with Ashley as she finishes her last bench press set.

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

1. 21-15-9 reps not for time of calorie row and x 2sec handstand hold

2. Building the pull-up: ring rows, scapular pull-ups, piked ring rows, pull-up, kipping pull-up (10 min)

3. “Director’s Cut Nicole”

  • Run 800m
  • 30 Pull-ups
  • Run 800m
  • 25 Pull-ups
  • Run 800m
  • 20 Pull-ups
  • Run 800m
  • 15 Pull-ups

25 minute cut-off.

Review, as a group, the mobilizations for May.

Have fun!