1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

1b.) 1 Round (0:00-12:00)
- 1:00 Ski/Row
- 15 Scapular Pull-Ups
- 25’ Quad w/Reach
- 25’ Knee Hug to Inverted Toe Touch
- 25’ Hip Cradle
- 25’ Straight Leg Raise
- 25 Inchworm w/Push-Up

* With the remaining time, demo the movements and brief the flow for the E.S.D piece.

3.) (56:00-60:00)
Minute 1: :20E Lizard + Pigeon (R)
Minute 2: :20E Lizard + Pigeon (L)
Minute 3: :20E Twisted Cross
Minute 4: :20E Thread the Needle

E.S.D. Notes:
Find a smooth and steady pace on the ski that allows you to finish in NO MORE than :45. This will help you keep your heart rate under control before having to hold KBs in a front rack position. On the T2B and Burpees, you should also take these at a steady pace instead of rushing through them. Think about how you might feel 30:00 into a conditioning piece and use that as your guide and what type of pace you should establish from the beginning.