GROUP WARM-UP
3 rounds of:
100 Meter Run
10 double unders
5 burpees

METCON
For time:
800 Meter Run
30 Double-unders
15 Burpees
600 Meter Run
30 Double-unders
15 Burpees
400 Meter Run
30 Double-unders
15 Burpees
**18 minute time cap

ALTERNATE METCON
600 Meter Run
15 Double-unders or 30 Singles
8 Burpees
400 Meter Run
15 Double-unders or 30 Singles
8 Burpees
200 Meter Run
15 Double-unders or 30 Singles
8 Burpees
** 18 minute time cap

MIDLINE
1 Set:
:30 Hollow Body
1:00 Plank
1:00 Superman
:30 Hollow Rock
30 Abmat sit-ups

MOBILITY
1 set each side:
1:00 Dragon Stretch into
1:00 Low Dragon Stretch

HAPPY BIRTHDAY DAN RICHARDSON!

Gym Anniversaries

Lots of great people celebrating gym anniversaries in August…shout out to:

Eight Years 
Keith Baker
Tori Rich
Beth Ratliff
Stephanie Sullivan

Six Years 
Drew Sonier

Five Years 
Chelsea Fidgeon
Joanne Duncanson

Four Years
Doreen Cady
Tibor Andrejsky

Three Years 
Laura Toth
Mallory Weatherly
Arielle Bagby

One Year 
Amy Koziel
Kim Nance
Stephanie Hocke