1) For Time:
800m run
20 Burpees
1600m run
40 burpees
you can jump in with the class mobility if you like, if not just be out of the way
2) Back Loaded lunges 3 x 10 each leg
-same weight across, challenge yourself and wear your knee sleeves if necessary. earn that rest day
3) 5 rounds- take this slow and work on your static holds
:20-30 Ring support hold (try to turn your hands out)
:20-30 Hang L-sit hold
1 mile easy flush bike ride
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