Read – The Story of Yo: The Oral History of the Beastie Boys | Spin. If you haven’t had the privilege of meeting Lili, Mario’s daughter, she’s pretty dope, as evidenced by the YouTube clip above. She’s in a lip sync battle at music camp. If she gets the most likes, she performs live tomorrow night a la Jimmy Fallon. Do us a solid and hit the like button and make her wildest dream come true. 

RIP, MCA.

Watch – Definitive Hard Care from 70’s Big. Maybe a little crude (hey, it’s 70’s Big we’re talking about here), but the point remains: ripped hands are YOUR fault. The condition of your hands should not interfere with your training. It’s like throwing money down the drain. Take care of your hands!

Defend – Self-Defense is back! We’re kicking off self-defense class with an Intro to HaganaH (2nd H capitalized on purpose) next Saturday, June 27th at 10:30 am. It’s two full hours of self-defense basics taught by our own COL Brock Gaston, 3rd degree HaganaH black belt. $10 for members and $20 for non-members. Starting in July, we’re adding regular classes to the schedule, which will be free for the month of July. 

It’s wicked hot. Everyone is raining sweat. On your list of required items, found under the members tab, is a towel. You gotta sop up your sweat. No one wants to touch sweaty equipment. 

Warmup
Dynamic Athletic Movement

3 Rounds
10 Downdog Push-ups
10 Cossacks

Lift
Levels 2-4
8 x 6
Back Squat

Sets across. Add 3-5% to the weight you lifted last week. There are 8 work sets, ALL to be done at the same weight. Rest no more than 120 seconds between sets.

Level 0/1
10 x 6
Kettlebell Squats (single or double)

Conditioning
“Freestyle Lilies”

E2MOM 10 minutes 
(5 Rounds)

8 Goblet Squats (30 seconds max)
30 Seconds AMRAP Box Jumps 

L4 – KB 32/24, box 30/24
L3 – 28/20, 24/20
L0-2 – per instructor