GROUP WARM-UP
2 Rounds of:
10 Air squats
5 Beat swings
5 Knees-to-elbows + 5 toes-to-bar
5 Pull-ups + chest-to-bar pull-ups
10 Shoulder-to-overhead (empty bar)

METCON/TEST
For time:
2000 m Bike Erg
50 Wall balls RX 20/14; Master 55+ 14/10
20 Toes-to-bar
20 Knees -o-elbows
30 Shoulder to over head RX 135/95; Master 55+ 95/55
20 Chest-to-bar pull-ups
20 Pull-ups
50 Wall balls RX 20/14; Master55+ 14/10

ALTERNATE METCON
50 Air squats
30 Abmat sit ups
20 Push press
30 Abmat sit ups
50 Air squats

MOBILITY
1:00 box stretch
1:00 frog stretch
:30 3 – way hamstring stretch

HAPPY BIRTHDAY TO DANNY COLONTRELLE & JENNY STEWART!