Dave S. hits pockets
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Box jumps 1-1-1-1-1-1-1-1-1-1. Ten single jumps to the tallest box you can manage (safely).
2. "Team Sprint Cindy" In teams of two, AMRAP 20 Run 400m X rounds of 5 pull-ups, 10 push-ups, 15 squats
Athlete A runs 400m while Athlete B completes as many rounds of 5 pull-ups, 10 push-ups, 15 squats as possible. Immediately upon Athlete A's return from the run, Athlete B heads out, and Athlete A picks up at the exact point Athlete B left off, e.g., if Athlete B has completed 7 push-ups in his fourth round, Athlete A starts with push-up 8, then moves on to squats, etc.
LIII and II: as rx'd. Bodyweight triplet should take about 40s...scale volume and difficulty of movements as necessary.
3. With time remaining, foam roll party. Have fun!