Sometimes, the best part of the day is before class even starts!



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

1. Warm-up D: Two 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. Press


20 minutes to work up to a heavy triple for the day.

3. “Magnet” For time:

5 Rope Climbs 40 Push-ups 4 Rope Climbs 30 Push-ups 3 Rope Climbs 20 Push-ups 2 Rope Climb 10 Pushups 1 Rope Climb

(18 min cutoff)

LIII: Weight Vest if you plan to do Murph in a vest LII: As Rx’d. scale push-ups on box or plank climbs as needed LI: 5 Rounds for time of: 2 Plank Climbs 10 Push-ups Have fun!