ajumpingjovan Jovan demonstrating how to breathe and remain calm and cool during burpees.



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

1. 2 Rounds of Ayn’s Shoulder stability series + 12 Single leg RDLs/side + 3 sets of child pose/cobra/downdog

2. Weighted dips:

  • 2-2-2-1-1-1

Aim to make your best set of 2 from last week your first single today. Then go up from there in small increments.

3. “Plinkett”

  • 10-8-6-4-2 Deadlifts
  • 4-8-12-16-20 Ring push-ups

LIII: deadlifts @ 315/220lbs LII: deadlifts @ 250/185lbs, or 70% of your 1RM, push-ups as appropriate LI: same rep scheme, not for time, deadlift load and pull-up progression exercise as appropriate

Have fun!