Michael Keane, extraordinarily summoning up a smile after cracking the top spot on the board for the 500m row! 


1. Review as a group the pre-class dynamic warmup


2. Run prep/burpee variation review


3. "Brother Rabbit"


  • Even minutes: run 100m
  • Odd minutes: 8 burpee variations


LIII: 20” burpee box jump overs

LII: side-shuffle burpees; a side-shuffle burpee substitutes an at least 4’ (width of one mat) lateral translation for the jump-and-clap. Go from outside one seam to outside the other!

LI: burpee or scaled burpee to box, scaled reps as needed


4. Review, as a group, the mobilizations for November.

Have fun!