natebNate B. banging on 340lbs

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

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. "Janice Rossi" 15 Sit-ups 25 Kettlebell swings 50 Double-unders

Level III: five rounds, GHD sit-ups, 70/53lbs kettlebells swung Russian-style Level II: four rounds, GHD sit-ups or tuck crunches, 53/35lbs kettlebells swung Russian-style. If your double-unders are still developing, 90 seconds of honest attempts each round.

NOTE: Do not, DO NOT attempt high rep GHD sit-ups if you don't practice them regularly! You will mess yourself up but good. Split it half GHD, half tuck crunches.

Level I: three rounds of 15 butterfly sit-ups, 15 kettlebell swings, 2 minutes of double-under practice.

3. Review, as a group, the mobilizations for the month of April.

Here's a challenge for you: keep track of how much protein you eat today (Wednesday). Be prepared to detail total intake (in grams) in class on Thursday. Remember! Your goal is 1g/lbs of desired body weight.

TONIGHT IN HADLEY: gamenight2 PVCF Game Night 2NITE! 2NITE! 2NITE!