"A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results."

-Wade Boggs

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of 250m Row, 5 Inchworms, 10 Russian Kettlebell Swings

2. 🎐“Viserion”🎐
4 Rounds of:
Max Calorie row
On 0:00-12 Sit-ups
On 1:00-9 Sit-ups
On 2:00-6 Sit-ups

Rest 3:00 between rounds

(at the top of each minute you must complete the given sit-ups before you move to your calorie row)

Large classes: half the class work while the other half rests.

LIII: GHD Sit-ups (this is a high volume of GHD, please take caution)
LII: Butterfly Sit-ups
LI: 5 Sit-ups at the top of each minute

3. 🔸🔹Foam Roll Party🔹🔸

Have fun!