Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Deliberate practice: Pick one barbell squat exercise: back squat, front squat, overhead squat. Drill three positions, spending 5-10 seconds hanging out in "the hole." If you have mobility issues affecting your front or overhead squats, address them between sets. (7 min) Practice your hang muscle/power/clean: positions 4-3-4-5-6-7. Work on your hook grip, releasing it as you rack, and resetting before you go again. (8 min)

2. Run prep: spider man walks, reverse walking lunges, toy soldiers, high knees, butt kicks, classic calf stretch. (5 min)

3. "Bird by Bird" Run 400m 50 Double-unders 50 Sit-ups Run 400m 40 Double-unders 40 Sit-ups Run 400m 30 Double-unders 30 Sit-ups Run 400m 20 Double-unders 20 Sit-ups Run 400m 10 Double-unders 10 Sit-ups

20 minute cut-off.

LIII: as rx'd LII: if your double-unders are still developing, practice for 1:30 first round, 1:15 second, 1:00 the third, :45 the fourth, :30 the fifth. LI: three rounds not for time of run 400m, 20 sit-ups, 2 minutes double-under practice

Have fun!