What is the best part about the Holidays? Seeing old friends, of course! What a gift to see you both, Jerilyn Rogalski and Jacques Van Heerden!


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

1. Warm-up: three rounds of: 10 ring push-ups, 10 horizontal ring rows, 10 pistol into single-leg Romanian deadlift (alternating), 10 L-sit knee extensions (10 min)

2. “Nantucket Sleigh Ride” In teams of two:

  • Row 5k
  • 100m Farmer's Carry (10 x 10m shuttle distance)

While Athlete A rows, Athlete B does Farmer’s carries for 100m. Upon her return, athletes switch places. (25 min)


Score is total distance of carry.

LIII: carries @ 2 x 53lbs/35lbs LII: carries as @ 2 x 44lbs/25lbs LI: as appropriate Have fun!