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Liz E. focused and celebrating the end of PVCF Summer with a mile run!

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

1. 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)

2. Technique review: wallballs.

3. Technique review: tire flipping.

4. “Sisyphussified (‘Annie Karenina’ ed.)”

Athletes will be divided into two teams:

Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise (wallballs, sit-ups, and double-unders). When the tire has traveled 100′, teams switch. Each team flips the tire six times. Team with highest total of reps wins.

With time remaining, mobilization party. Have fun!