GROUP WARM UP
2 Rounds of:
50ft sled push
5 Hang power snatch
5 Burpee

METCON
For time:
100 Meter sled push RX 140/100
20 Power snatch RX 105/70; Master55+75/55
20 Bar-facing burpees

STRENGTH
2 Sets of:
12 Banded on the ground glute bridges www.youtube.com/watch?v=wtHLEYUheCI
10 Dumbell stiff leg deadlift
10 Banded pull throughs www.youtube.com/watch?v=ZuKowDpVVXM
14 Banded dead bugs www.youtube.com/watch?v=wCwn7-Z-XjE

HAPPY BIRTHDAY TO DONTERIA EVANS, ALLI HAMILTON & KRISTIN UPWOOD!

Joanne Duncanson

You know her, you love her…Joanne is part of our team! Read all about it HERE.