Liz E. working on her muscle ups.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. "You're Married to the Sea"

Row 20 minutes for max distance.

Level III: penalty of 1 burpee for every 5m under 5k

Level II: as rx’d.

Level I: row for 15 minutes, resting one minute between each five minute piece.

Score is total distance.

2. PREPARE FOR 15.2!!

  • Foam roll 20 minutes. Five minutes each on l/r quads, IT bands, and tensor fasciae latae. Five minutes each on l/r lats. (If necessary, half the class can start with the foam rolling.)
  • March mobilizations.

Have fun!