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 B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts. (10 min)

3. Technique review: the midfoot strike or if your running technique is decent, prep for run.

4. Four rounds for time of Run 800m Rest 2 minutes.

Score is time at completion.

PVCF Hadley: run first and third efforts counterclockwise around building, second and fourth clockwise.

5. With time remaining, mobilize. Have fun!