January 12, 2019

GROUP WARMUP
3 sets:
:30 Airbike
5 beat swings -> knee raises -> toe to bar
5 barbell hinges -> deadlifts

TEST
3 rounds for time of:
20/16 Calorie Airbike
12 Toes-to-bar
6 Deadlifts RX 225/155; INT 185/125; Masters 135/95
*11 minute time cap
*heats of 7 every 11-12 minutes

ALTERNATE TEST
3 rounds for time of:
16 Calorie Airbike
10 abmat situps
6 Deadlifts or Kettlebell swings

MIDLINE
3 sets -
1:00 sandbag hold
:30 plank L
:30 plank R

MOBILITY
1:00 psoas stretch
1:00 twisted cross each side

HAPPY BIRTHDAY (Sunday) TO MIKE DELACRUZ, LAURA FUNK & RICHARD MUTTERBACK!