Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. Run prep (5 min)

4. "Bon Scott" For time: Run 800m Rest four minutes Run 800m Rest four minutes Run 800m Rest four minutes Run 800m

LIII and LII: as rx'd LI: 4 rounds not for time of run 400m, rest as necessary.

Have fun!