Please be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then TWO rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral single-leg Romanian dumbbell deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (15 min)
2. "Kaizen" Run 400m Row 500m Rest two minutes Row 500m Run 400m Rest two minutes. Run 400m Row 500m Rest two minutes Row 500m Run 400m
Score is time to completion. Cut-off is twenty-five minutes. With time remaining, MOBILIZE. Today is the last day of July's mobilizations. I'm sure you'll miss them. Have fun!