Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. EOMOM 10: even minutes, max handstand or plank hold. Odd minutes: 10 cossack squats (5/side).

3. "Perdurhabdo" In teams of 3, for time, 450 Sit-ups

Feet-anchored military-style sit-ups. Athlete A does reps, Athlete B rests, Athlete C rows 250m. When C completes his row, athletes rotate.

LIII and LII: as rx'd. LI: five rounds of 10 sit-ups, row 250m. If you want more work afterward, practice your double-unders.

Have fun!