Monday, April 8, 2013 - Workout

Hello everyone and happy Monday!  Since our classes are getting a little bigger and it's getting harder to make special exceptions for everyone I'm going to go ahead and make an official late arrival policy.

Classes start at either 5:30 or 6:30.  In order to complete the prescribed individual warm-up in time for the group portion to start you need to be here and ready to begin your warm-up by that time.  The group portion will typically start at 7 after or 10 after depending on whether we prescribe 1 round of warm-up or 2 on that day.  That means, that your run, double under practice, joint mobility, and X rounds of warm-up should be completed by 7 after for 1 round or 10 after for 2.  If you are late, you will need to do an accelerated warm-up because we are never okay with you working out cold or missing out on any of the group portions in order to finish your individual warm-up.

If you arrive between 1 minute and 7 minutes late (i.e. 5:31-5:37) -
- Do 15 Burpees and pick-up with where the rest of the class is on their warm-up (skip the run and DU practice)

If you arrive between 7 minutes late and 10 minutes late -
- Do 25 Burpees and join the rest of the class

If you arrive more than 10 minutes late, please sit out that class, cheer people on, and join us for the next one.

Warm-Up:
- Light Jog
- 2 Minutes of DU Practice
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- Midline Stability

Strength:
- Deadlift

Conditioning:
AMRAP in 6 Minutes of -
- 50m Shuttle Run
- 6 Kettlebell Swings (60/40)
- 6 Knees to Elbows (Scale to 12 Sit-Ups)
Rest 3 minutes and repeat.

Post detailed workout results to comments.