Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Run 10k

Northampton: see map below Hadley: run standard 5k route twice

2. With time remaining, mobilizations for April:

*First Rib mobilizations w/ PVC (for those playing along at home, pg 246 in "Becoming a Supple Leopard") * Banded bully (Band @ shoulder height) (pg 268) *Super pilates (pg 356) * Plantar surface smash (pg 392)

Have fun!

Noho 10k route (click for full size): 10k_thumb