Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

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

3. "Kilmister" In teams of two: Row 10/7.5k

Level III: penalty of 1 burpee for each second over 38:00 Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces.

Take the rowers outside and enjoy the sun (and remember to bring sunblock)!