Killian with his Samurai top knot.

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

1. Technique review: the forefoot strike.

2. Run one mile for the board!

3. “Annie”

50-40-30-20-10 reps for time of

  • Double-unders
  • Sit-ups

LIII: as rx’d.

LII and LI:

1:30 of double-under attempts

1:30 of sit-ups

1:15 of double-under attempts

1:15 of sit-ups

1:00 of double-under attempts

1:00 of sit-ups

:45 of double-under attempts

:45 of sit-ups

:30 of double-under attempts

:30 of sit-ups

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

4. June mobilizations:


  • "T-Spine Global Keg Extension" p. 240 (with med ball stacked on plates)
  • "Banded Elbow Distraction" pp. 281-283
  • "Psoas Smash and Floss (option 1)" p. 294
  • "Hip External Rotation with Flexion (option 1)" p. 307