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. Run prep (5 min)

3. "Me and Julio Down at the Schoolyard" 0:00...Row 500m 3:00...Run 400m 6:00...Row 500m 9:00...Run 400m 12:00...Row 500m 15:00...Run 400m

LIII: one additional round, at 18:00 and 21:00 LII: as prescribed. Go every three minutes on the minute. Half the class can start with the run if necessary. LI: 2 rounds of row 500m, run 400m. Rest between efforts as necessary.

4. August mobilizations! *Posterior chain smash and floss (pg 348 in "Becoming a Supple Leopard", if you're playing along at home) *Super frog (plate variation) (Pg 342) *Overhead tissue smash (Option 1) (Pg 255) *Bilateral shoulder flexion (Pg 259)

Have fun!