Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips
2. Overhead Squat
Twenty minutes to work up to a heavy single for the day.
3. Run Prep: Toy Soldier, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
Five rounds for time of:
15 overhead squats 95/65
Score is time to completion, or total OHS.
LIII: as rx'd w/ 15 minute cut off
LII: five cycles of AMRAP 3, oh squats or front squats, use 50% of your 1RM for load, try and stay ahead of the clock
LI: three rounds not for time of run 400m, 10 OHS or front squats