GROUP WARM-UP
2 Rounds –
:30 Ski
:30 Bike
5 Dumbbell hang clean
5 Dumbbell shoulder to overhead
5 pull-ups

METCON TEST
3 Rounds of:
500 Meter ski
8 Dumbbell Hang power clean & shoulder to overhead RX 50/35; Master55+ 35/20
12 Push ups

Directly into:

3 Rounds of:
800 Meter bike erg
21 Kettlebell swings RX 55/35
12 Pull-ups

MIDLINE
3 sets of:
15 tuck ups www.youtube.com/watch?v=obVuc0wZoss
:20 Superman/Arch Hold

Go Putticks!

Emma and Tyler run the Spartan Race this weekend in Jacksonville…wishing you a fun, safe and successful race!