fionaFiona S.

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

1. Deliberate practice: Choose one core extension exercise: good morning, hip extension, back extension Choose one climb: climb from seated on floor, plank climb, j-hook, legless rope climb Drill positions 1-2-3-4-3-2-1 on C2

2. "Alien Lanes" In teams of two, 30 Rope climbs Run one mile in 10 sec sprint intervals Row 2k (2 x 500m each)

LIII: as rx'd. Divide rope climbs evenly. Mile is covered like this: Athlete A sprints for a count of 10 "Mississippi"s. He halts, and Athlete B sprints. As soon as B reaches A' s position, A is off for another ten second sprint. When he stops, B follows. NOTE: only A counts. B simply has to run to catch up. Penalty of one burpee for every second over 25 minutes. LII: scale rope climb as necessary LI: 10 plank climbs, run 800m, row 1000m

Have fun!

UPCOMING EVENTS! This Friday, June 27th, at 7:20pm in Northampton, it's the return of LADIES NIGHT!

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After party at the Deuce!

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