Coach Matt and his best buddy!



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

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

2. Run prep (5 min)

3. “San Miguel” Three rounds for time of:

  • Run 800m
  • 30 Sit-ups

20 minute cut-off.

LIII: GHD sit-ups LII: GHD sit-ups or weighted sit-ups as appropriate LI three rounds not for time of run/walk 400m,

4. Review, as a group, the mobilizations for April (20 min)



Have fun!