Codi B. receiving the bar.

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

 1. Technique review: building the toes-to-bar. Supine straight leg raise, hanging straight leg raise, toes-to-bar, kippings toes-to-bar.

2. Ten minutes deliberate practice your version of the straight leg hip-and-trunk flexion.

 3. “Uncannie”

In teams of two,


  • Row (cal)
  • Double-unders
  • Sit-ups

Athlete A starts with the row, Athlete B starts with double-unders, then A chases B through the workout.

LIII: as rx’d

LII: if your double-unders as still developing, practice for as long as it takes your partner to complete the exercises he is on.

LI: Five rounds not for time of

Row 250m, one minute double-under practice, 10 sit-ups.

Have fun!