sprintsWhen was the last time you ran flat-out as fast as you can?

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

1. Technique review: the back squat.

2. "Emmanuelle Mimieux" Every other minute on the minute for 20 minutes Odd minutes: 4 back squats Even minutes: 4 chin-ups

Competitors: back squats @ 75% of your 1RM, weighted chin-ups @ 75% 1RM

CrossFitters: back squats @ 65-75% of your 1RM, strict chin-ups

Novices: back squat 5-5-5-5-5 superset with 3 three second chin-up negatives.

Cash-out: four rounds not-for-time of 10 GHD sit-ups (sub: tuck crunches) and 10 pistols (alternating).

Have fun!