Katrina getting some sled pulls in!

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

1. 15-10-5 reps of calorie row and GHD sit-ups (sub: tuck crunches)

2. Two rounds of Ayn's shoulder stability series: scap pull-ups x 10, OH pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest pulls x 10, scap push-ups x 10.

3. Technique review: the rope climb (10 min)

4. “Jane Seymour”


  • Even minutes: 2 rope climbs
  • Odd minutes: 30s max unbroken wallballs.

 Collect as many wallballs as you can in 30 seconds. Contact of the medicine ball with the ground terminates the set.

LIII: 30/20lbs medicine ball

LII: 20/14lbs ball

LI: scale medball weight as appropriate, no more than 6 wallballs per effort

Have fun!