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

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

3. "Ascent of a Woman" In teams of two, 200m Bear crawl 200 Walking lunges Run 2 miles (3 x 800m)

Bear crawl between two paralettes set 10m apart. Divide reps evenly. Run as a team.

4. With time remaining, September mobilizations. Have fun!