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
*Row 300m after each set of GHDSU
LIII: as Rx’d
LII: Scale HSPU to Pike Press or DB Press as needed, Sub weighted sit-ups.
LI: 5 rounds not for time of
6 DB Press, 12 Butterfly sit-ups, 300m Row