GROUP WARM-UP
AMRAP in 5 minutes of:
100 Meter run
5 Front squat
5 Beat swings
5 Pull ups

METCON
3 rounds for time:
400 Meter run
9 Front squat RX 185/125; Intermediate 135/95; Master55+ 115/65
15 Pull-ups

ALTERNATE METCON
3 rounds for time:
400 Meter run
9 Sandbag squats
15 Bar or ring rows

MIDLINE
3 sets of:
50ft Suitcase carry, left
50ft Suitcase carry, right
:30 side plank, left
:30 side plank, right
1:00 rest

MOBILITY
2 sets of:
1:00 banded hamstring stretch
1:00 each side, couch stretch
1:00 box stretch

Girls Night & Guys Night 

We have a plan! Our annual Girls/Guys Night will start at 7 PM on Saturday, July 28 (same day as Dodgeball). The guys will meet up at Post & Vine and the girls will start at Jake’s Tex Mex (this is the former Avanzare, meet at the bar in the back). Eventually, everyone will make his or her way to Blue Agave around 9 PM. No RSVP needed, just show up and feel free to bring a friend!