GROUP WARMUP
2 sets –
:30 air bike
5 Box step overs -> Box jump overs
5 Ring rows -> 1 Rope Climbs
5 Barbell hinges -> deadlifts

METCON
For time:
40/32 Calorie Air-bike
Then,
3 rounds of,
5 Box Jump Overs
4 Rope Climbs
3 Deadlifts RX+ 225/155 RX 185/125 M55+ 135/95
*heats of 8 every 7 minutes

ALTERNATE METCON
30 Calorie Airbike
Then,
3 rounds of,
5 Box step overs
12 Ring rows
8 Kettlebell swings or 3 Deadlifts

MIDLINE
2 sets –
:40 sandbag hold into 100m walk

MOBILITY
1:00 each way 3 way banded hamstring stretch
1:00 twisted cross (each side)

HAPPY BIRTHDAY MARIA SHANE!