Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double Unders (5 min)
2. 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 (10 min)
3. "Sit-up Cindy"
15 Butterfly Sit-ups
LII: sub banded pull-ups or ring rows, scale to box push-ups as appropriate.
LI: 10 rounds not for time of 3 pull-ups, 4 push-ups, 5 butterfly sit-ups. Scale movement assistance and/or exercise volume as appropriate.
Banded Overhead Distraction 2:00/side
Pec Smash 2:00/side
Couch Stretch 2:00/side