1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Technique review: the midfoot strike.

3. "Bunkerd Faphimai" Six rounds of AMRAP in one minute of 10m shuttle runs Rest two minutes

Competitors, CrossFitters, Novices: as rx'd. Score is best round/worst round.

ATTENTION: if you are "of a certain age", exercise caution on the shuttle runs. Hard, fast pivots should be avoided. Work hard, but be sensible.

4. Review, as a group, our mobilizations for January: * Banded overhead distraction * Single leg flexion w/ external rotation bias * Couch stretch * Lacrosse ball shoulder smash

Have fun!