GROUP WARM-UP
2 Rounds
10 air squats
5 inch worms
5 burpees
5 front squat (empty barbell)
METCON
1-2-3-4-5-6-7-8-9-10 reps for time of:
Front squats RX 135/95; Master55+ 115/75
Bar-facing burpees
12 minutes time cap
ALTERNATE METCON
1-2-3-4-5-6-7-8-9-10 reps for time of:
Air squats
Burpees
12 minutes time cap
STRENGTH
3 Sets of:
17 Russian kettlebell swings
12 Hip thrusts
10 Dumbbell stiff-legged deadlifts
MIDLINE
:30 Suitcase hold, left
:30 Suitcase hold, right
:30 Sandbag hold
HAPPY BIRTHDAY TO JORDAN J!
Murph at the Museum
Reminder: you have two days until the deadline to register for Murph at the Museum on Memorial Day. Mikaela will be representing the coaching staff, so join her in this inspiring event!