Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Overhead rib mobilization (this is the first of this month's mobilizations; if you’re playing along at home, it’s on pg 242 in “Becoming a Supple Leopard”) x 2min/side

2. Technique review: the kettlebell swing. Russian vs. American swing. Overhead test. Overhead static hold drill (American swing w/ 3 sec pause at top). (10 min)

3. "Helen" Three rounds for time of Run 400m 21 Kettlebell swings 53/25lbs 12 Pull-ups

12 minute cut-off.

LIII: as rx'd. LII: Three x (AMRAP 3 [run 400m, 21 kettlebell swings], AMRAP 1 [pull-ups]). If you complete 21 swings before the AMRAP 3 is up, move on to pull-ups. If you complete 12 pull-ups before AMRAP 1 is up, head out on the next run. LI: Three rounds run 400m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.

4. Review, as a group, the remainder of the mobilizations for October: * Banded bully (pg 268) *Single-leg extension w/ external rotation bias (pg 303) *Posterior chain floss (pg 351)

Have fun!