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Attention: This is not a jog!

3 x 12 bird-dogs (http://youtu.be/zL0YEtJulBs)

5 max-effort sprints

Muscle-up practice/transitions

Sprints will go from the front door to the corner of the Chicken Delight building.

Watch for Traffic. If it rains, we’re doing column runs inside. Rest intervals should be reasonable.

We are doing the bird dogs to teach you to lock your core while your limbs move. Most of us sprint with loose cores, which can explain back soreness after. Practice bird-dogs before your sprint, then maintain the active core while you sprint.

Joggers will be punished.