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

1. EOMOM 10:

  • odd: :15 sec relaxed hang on pull-up bar + 3-5 dip and drive therapy on wall/post (hips/shoulders on wall. focus on knees out,vertical dip, heels on ground)
  • even: 1 min Handstand or Handstand walk practice


2. Push Press:

  • 3-3-3-2-2-2


Aim to make your best set of 3 from last week your first set of two today. Then go up from there in small increments.


3. “Gone Baby Gone”

Five rounds for time of:

  • Max rep bench press
  • Run 200m


LIII: bench press @ body weight

LII: bench press @ 50-60% 1RM

LI: 3 rounds not for time of 10 bench press, run 400m


4. Cash Out:

3 Rnds NFT:

  • DB Bicep Curls “21’s” (7 bottom to half, 7 half to top, 7 full)
  • :20-:45 sec Superman Hold


Have fun!