becky_shoshBecky and Shosh.

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

1. 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches) (5 min)

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don't know the hang squat clean, power clean from floor position. (5 min)

3. Technique review: the midfoot strike. (5 min)

4. "Michael Milton"

Three rounds for time of Run 1 mile Rest 2 minutes

Hadley: One mile is loop around the building, run to the bike path, go left and run to the stop sign, come back and loop around the building.

Westside: Turn right as you exit the gym. Run down Easthampton street. Turn right on Earle St. Run up Earle St until you can merge onto the Manhan Rail Trail. Run until you see the exit lane on your left. Turn around and come back.

Score is time to completion. Have fun!