Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up C: practice Turkish get-ups for ten minutes.
2. "Tabata Wha--?" Eight intervals of twenty seconds work and ten seconds rest at each of the following: Pull-ups Double-unders Push-ups Double-Unders Sit-ups
Rest one minute between exercises.
Score is the sum of the lowest interval for each exercise (out of 16 DU intervals, keep one). This does not mean lowball it--it means find your 80% effort, right where you start to red line, and try to hold it for all eight intervals.
Level III and Level II: as rx'd. Level I: 6 x 5 pull-ups, three minutes double-under practice, 3 x 10 pull-ups or ring rows, three minutes double-under practice, 3 x 20 sit-ups. Rest 30-60 seconds between sets.
3. Review, as a group, the March mobilizations.