Congratulations to our own, Jackie L. and Arlie C. who took first and second place at the Bone Frog Challenge!

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,

  • 150m Bear crawl
  • 150 Walking lunges
  • Run 1.5 miles (3 x 800m)

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

With time remaining, May mobilizations.