image Zeke D. fired up about vestibular benefits!


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

1. Technique review: four positions of the row.

2. Ten minutes deliberate practice of four positions of the row


3. "Dialectics for Dummies V.2"

In teams of two, six cycles of

AMRAP in four minutes of

Calorie row

10 Bench press

Teammates alternate efforts, so each does 3 x four minute efforts. One minute transition between intervals.

Level III: 30/20 calories, bench press @ body weight/75% body weight

Level II: 25/15 cal, bench press @ 75/50% body weight

Level I: Three rounds not for time of row 20/10 calories, 10 bench presses w/ empty barbell (negotiable)

With time remaining, do your February mobilizations. Have fun!