image Sara in her glory, her strength, and her smiles!


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

1. Warm-up D: 3 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 (10 min)


2. Five minutes deliberate practice of the four positions of the row. (5 min)


3. 4 x 500m row. (20 min) All levels: four sprints, resting as necessary between efforts. This one's for the leaderboard!


4. Cash-out: 4 rounds NFT of 1:00 plank 8/leg Single leg glute bridge@ 2011


Have fun!