Aaron S., the Creator of The Bench Program! http://www.okbench.com/
Be sure to do your 10 minutes of pre-class dynamic flexibility work
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups
2. Technique review: the barbell back squat. 3 position drill with “5 in the hole”
3. Squat 65-75-85-95-101% x 1
4. "AMRAP My Head Around It" AMRAP 6 10 toes to bar 10 Kettlebell Swings rest two minutes and then... AMRAP 6 10 wallballs 20 double unders
LIII: American-style KBS 70/53lbs, 30/20lbs wall balls LII: American or Russian swings as appropriate, load as appropriate, 20/14lbs wall balls LI: Four rounds NFT of 10 supine leg raise, 10 Russian swings, 1 minute of double under practice. Rest 30 seconds between sets.