GROUP WARM UP
100 Meter Run
10 Double-Unders
5 Calories on Ski Erg
10 Double-Unders
10 Calories on Row
10 Double-Unders
10 Calories on Bike
10 Double-Unders
10 Step Walking Lizard Stretch

METCON
For Time:
1 Mile Run
60 Double-Unders
50 Calories Ski Erg
40 Double-Unders
30 Calories Row
20 Double-Unders
10 Calories Assault Bike
**23 Minute Time Cap

ALTERNATE METCON
800 Meter Run
40 Double-Unders (60 Single-Unders)
20 Calories Ski Erg
40 Double-Unders (60 Single-Unders)
30 Calories Row
40 Double-Unders (60 Single-Unders)
10 Calories Assault Bike
**23 Minute Time Cap

MIDLINE
3 sets not for time of:
50 Meter Suitcase Carry (25m each arm)
1:00 (each side) Side Plank

MOBILITY
1 set of:
1:00 Dragon
1:00 Low Dragon
1:00 Pigeon

Structure Saturday Sessions

Structure grads: we’ve posted the sign-up sheets for the next three month’s worth of Saturday sessions. They are: September 2, October 7 and November 18. All at 10 AM. We hope to see you there!