Reminder: register for class ahead of time through the ZenPlanner app (we sent out directions for that last week, let us know if you’re having any issues and we’ll figure it out ASAP)…it’s highly likely some classes will fill up quickly, we’ll likely be expanding both caps and class offerings sooner rather than later to

notes for all, but especially those coming into a class: – partition the non-run portions as desired – perform the same upper pulling movement you’ve been performing for the last 9 weeks (DO NOT perform any pull-ups if you haven’t been doing them each week for the last 2 months) – perform 1/2 reps only

2 sets as warm-up: 10 alternating toe touches from plank 5 air squats w/alternating single-arm reach overhead + 5:00 dynamic mobility work (pick a few from our usual Sat warm-ups – lunge, bear crawl, high knees, butt kicks, carioca, etc.) + For time: 1600m run 100 pull-ups 200 push-ups 300 air squats 1600m run +

2 sets as warm-up: 10 alternating prisoner tall kneeling to standing :30 hollow rock or hollow hold 10:00 standing triple jump practice – hopefully a little less awkward than last week… + 30-20-10 @ steady effort – definitely not all-out: Russian kettlebell swings, alt DB snatches or hang cleans, VERY light hang power cleans or

3 rounds for completion as warm-up: 10m toe walk 10m heel walk 10m walking lunges 10m bear crawl 10m crab walk 10m duck walk :30 relaxed hang from bar/tree/door frame (be careful, choose wisely) if you have one… + 10:00-20:00 very easy jog notes: anything works here for the aerobic work – walk/rest, jog/walk, row,