Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Practice handstands and handstand walking for ten minutes.

2. "The Thrashing Machine"

Row 1000m 25 Muscle-ups 50 Sit-ups 100 OH walking lunges with 45/25lbs bumper 200 Double-unders

Competitors and CrossFitters: as written. If you can't do muscle-ups, do 50 pull-ups and 50 dips. If you don't do GHD sit-ups on a regular basis, do 50 tuck crunches. If you have trouble with double-unders, practice for 5 minutes at the end. 30 minute cut-off.

Novices: row 500m, 3 x 10 pull-ups superset w/ 3 x 10 dips, 2 x 25 sit-ups, 2 x 25 walking lunges, double under practice.

In the interest of organization, we'll do this one in heats, with staggered starts five minutes apart on the rowers.

Have fun!