Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. EMOM 10: 10 chin-ups on even minutes, 15 sec L-sit on odd.

3. Run prep: walking lunges, spiderman lunges, toy soldiers, high knees, butt kicks, cariocas, classic ankle mob.

4. Run or Row 5k

Northampton route: noho5kthumb Click for full size. Go right when you leave the gym and run down Easthampton Rd Turn right onto Earle St Turn left onto Grove St Turn right onto Chapel St, which turns into West St Right onto Elm St Right onto South St Return to gym

Traffic is usually pretty light at the intersection of Earle and Grove Sts; nevertheless be extra cautious when crossing Earle.

Hadley route:

Run up to the bike path Turn right Run to South Maple St Return.

Have fun!