Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Ambulate! Inchworms, spiderman crawl, crabwalks, burpee broad jumps.

2. Technique review: strict knees-to-elbows and skin-the-cats.

3. "Son of Core-A-Palooza" For time: Row 1000m Then three rounds of Lunging Buellers x 10/side Skin-the-cats x 5 Back extensions x 10 V-ups x 10

LIII: as rx'd LII: sub knees-to-elbows for stc, tuck crunches for V-ups LI: toes-to-ceiling, good mornings, butterfly sit-ups Required for learning skin-the-cats: 5 strict KTE

Have fun!