1. Foam roll before class 2. Review, as a group, the elements of the pre-class dynamic warm-up.

3. Technique review: toes-to-bar, knees-to-elbows, toes-to-ceiling--which one's right for you?

4. "The Kraken" In teams of three, 15-20-25-20-15 reps for time of Toes-to-bar Calorie row

Run 200m after each set of sit-ups. Athlete A starts on the rower, B is on the bar, C runs around the building. Athletes rotate when everyone has completed work assigned at their current station and runner has returned.

then, as a team, a bonus round!

300 Double-unders

LIII: as rx'd LII: toes-to-bar, knees-to-elbows, or toes-to-ceiling, as appropriate. For the bonus round, if your double-unders are still developing, practice for two minutes each. LI: four rounds not for time of row 10 cal, 12 sit-ups, 2 min double-under practice

Have fun!