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

1. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

 2. “Annie”

50-40-30-20-10 reps for time of Double-unders Sit-ups

LIII: as rx’d. Penalty of one burpee for every second over five minutes. LII and LI:

1:30 of double-under attempts 1:30 of sit-ups 1:15 of double-under attempts 1:15 of sit-ups 1:00 of double-under attempts 1:00 of sit-ups :45 of double-under attempts :45 of sit-ups :30 of double-under attempts :30 of sit-ups

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Row 2k

You’ll start with one or the other. Let your instructor know if you have a preference for which effort you start with. (15.5 Athletes, use this as a cool down).


Have fun!