"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world." Harriet Tubman

"Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world."

Harriet Tubman

 

 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. Run Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. ”Four Square”
4 rounds of

AMRAP 4
400m Run
16 GHD Sit-ups
Max Double Unders
Rest 4 minutes

(Score is total double unders.Stagger Starts as needed to share GHDs)

LIII:as Rx’d
LII: Weighted Sit-ups, practice Double unders in remaining time of each 4 minute period.
LI:4 Rounds of
Run 200m
12 Butterfly Sit-ups
1:00 Double Under Practice.
Rest with group till next AMRAP


Have fun!
 

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