GROUP WARM-UP
:30 Row
10 Air squats
:30 Air bike
10 Hand power cleans
:30 Ski
5 Beat swings
5 Pull ups

METCON/ TEST
For time:
30 Burpee box jump overs 24/20
50/40 Calories row
30 Dumbbell thrusters 50/35; Master55+ 35/20
50/40 Calories Air bike
30 Power clean 155/105; Master55+ 115/65
50/40 Calories ski
30 Chest-to-bar pull ups

ALTERNATE METCON
20 Burpees
30 Calories row
20 Air squats
30 Calories Air bike
20 Hang power clean
30 Calories ski
20 Bar or ring rows

MOBILITY
1:00 box stretch
1:00 frog stretch
:30 (each leg, each direction) 3-way hamstring stretch

ERG-A-THON

The Indian River Rowing Club will, once again, be using our rowers and gyms today (from noon to 3:30 PM) for their annual ERG-A-THON. We are happy to support this group!