Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice: positions of the Turkish get-up (5 min)

2. LIII and LII: EMOM 10 Turkish get-ups x 2 LI: 10 minutes of TGU practice

3. Run prep: spiderman walk, heel walk/toe walk, high knees, butt kicks, toy soldiers, classic calf stretch (5 min)

4. "Nate Fisher" Ten rounds of Run 200m Rest 2min

LIII and LII: as rx'd LI: Five rounds

Have fun!