GROUP WARMUP
5 min AMRAP
100 meter run
:30 Airbike
5 Burpees
10 Double-unders or 20 singles

METCON CONDITIONING
1000 meter run
then, 3 rounds of:
15/12 Calorie airbike
10 Burpees to a target
50 Double-unders (75 singles)
then directly into, or at 13:00 mark,
1000 meter run
Heats of 7 every 10 minutes

ALTERNATE CONDITIONING
500 meter run
then, 3 rounds of:
10 Calories airbike
10 Burpees
50 Single-unders
then directly into, or at 13:00 mark,
500 meter run

MIDLINE
3 sets of:
:20 suitcase hold left
:20 suitcase hold right
:30 side plank, left
:30 side plank, right
:30 rest

MOBILITY
1:00 soleus stretch (each side)
1:00 gastroc stretch (each side)
2:00 pigeon stretch (each side)

HAPPY BIRTHDAY JON FLICK! 

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