9am Kick your weekend off with Karisa!!! Bring Keaton's friends!!!

Buy in: Samson stretch, pigeon, couch stretch, cossack squat. 

Front Squat 5,5,5,3,3,3,1,1,1 (Progressive loading)

3 rounds of Assistance work in circuit fashion:

5 thrusters

5 snatches

5 back squats (use the rack)

How heavy? How do you feel? First set feel good? Add some weight. Feel like you have leg cancer? Lighten the load. It ain't rocket surgery.

Buy in: 4 sets of 25 double unders. Tabata downward dog progression. Mobilize.

5 rounds for time of:

Run 400 OR Row 500

15 KB Swings

5 strict chest to bar chins. Default to kip upon failure.

5 reps each movement. Mobilize. Get situated. Go!

Buy in: 10 reps Band shoulder extravaganza- all the band shoulder drills! Mobilize. Progressively load your barbell to prepare for the bench press work below.

Bench Press 5 sets of 5 reps Straight sets

Then in circuit fashion complete 3 rounds (not for time) of:

run 400 meters

5 muscle ups (the ones you're worse at)

7 handstand push ups (strict)

9 ghd sit-ups