This warm-up cobra to down-down looks serene and ready!



1. Review, as a group, the elements of the pre-class dynamic warm-up. (15 min)

2. Run Prep.

3. “Ramanujan” Six rounds for time of:


  • Run 400m
  • 10 GHD sit-ups
  • 15 Kettlebell swings 70/53lbs

Run as a team, start on different exercises, switch when you’re done, then run as a team again. (20 min)

LIII: American swings LII: American or Russian swings as appropriate, weight as appropriate, sit-ups as appropriate (if you do not do GHD sit-ups regularly in practice, DO NOT do sixty in this workout!) LI: four rounds not for time of run 200m, 10 butterfly sit-ups, 10 Russian swings

4. Mobilize!

Have fun!