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

1. EMOM 20: 1 Turkish get-up. Go heavy!

2. "Thirteen Monkeys"

EMOM for twenty minutes On odd minutes, 13 x 30' shuttle run On even minutes, 13 kettlebell swings

LIII: 2 pood/1.5 pood LII: 1.5 pood/1 pood L1: 6 swings, 9 runs, scale weight as appropriate

If the class is large, half of the athletes will start with shuttle runs, the rest with kettlebell swings. If you haven't quite finished the work when the minute is up, switch anyway.

4. With time remaining, do your February mobilization homework.

Good luck to Laura, Claudia, Nick, Liz, and Sean, who are competing at the World Indoor Rowing Championships in Boston today!

Have fun!