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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. ๐Ÿ‘๐Ÿƒโ€โ™€๏ธRun Prep: Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob

3. ๐Ÿ”๏ธ๐Ÿ–๏ธโ€œA Warm Day in Winterโ€๐Ÿ–๏ธ๐Ÿ”๏ธ
For time:
Run 1 Mile
100 Kettlebell Swings 53/35
10 Rounds of โ€œCindyโ€*

*A Round of Cindy= 5 Pull-ups, 10 Push-ups, 15 Squats (25 minute cut-off)

LIII: Rxโ€™d
LII: Scale KB weight as needed. Sub Ring Rows or banded pull-ups, push-ups to a box as needed
LI: Run 400-800m
50 Kettlebell Swings
5 Rounds of โ€œCindyโ€

Have fun!

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