GROUP WARM-UP
:20 Air bike
5 Front squat bar
5 Burpees
5 Box jumps
:20 Air bike
5 Burpees over the box
5 Thrusters bar

METCON
For time:
30/25 Calories Air bike
25 Thrusters 115/75 Master 95/55
15 Burpees over the box 24/20
5 Minute time cap

rest 5 minutes

7 Minute AMRAP
10/8 Calories ski
8 Dumbbell snatch RX 50/35

ALTERATE METCON
15 Calories Air bike
10 Sandbag squats
7 Burpees

Rest 5 Minutes

5 Minute AMRAP
8 Calories ski
6 Dumbbell snatch

MOBILITY
1 sets of:
1:00 Each side pigeon stretch
2:00 Frog stretch
1:00 Box stretch

Sweat this Saturday!

We are holding a 10 AM Sweat class this Saturday at 10 AM. If you haven’t

tried it already, the class is free. If you have, members are $10 drop-in; non-members are $15 drop in. Come see Jill and sweat it out!