teaOne of our "Secret Weapon" Athletes getting ready for class

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

1.“Alien Lanes" In teams of two, 30 Rope climbs Run one mile in 10 sec sprint intervals Row 2k (2 x 500m each)

LIII: as Rx'd. Divide rope climbs evenly. Mile is covered like this: Athlete A sprints for a count of 10 "Mississippi"s. They halt, and Athlete B sprints. As soon as B reaches A' s position, A is off for another ten second sprint. When they stop, B follows. NOTE: only A counts. B simply has to run to catch up. Penalty of one burpee for every second over 25 minutes. LII: scale rope climb as necessary LI: 10 plank climbs, run 800m, row 1000m