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Review, as a group, the elements of the pre-class dynamic warm-up.

1. Technique review: the rope climb.

2.“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

Have fun!