GROUP WARM-UP
10 calories – bike
10 beat swings
20 double-unders
10 knees to elbows
10 hang cleans (empty bar)
20 double-unders
10 toes to bar

METCON
80 double unders
60/50 calorie bike
40 toes to bar
20 hang power cleans Rx 115/75 M55+ 95/65
10 rope climbs
*20 minute time cap

ALTERNATE METCON
80 single unders
45/35 calorie bike
30 leg raises or abmat sit ups
20 power cleans from power position
15 ring rows

MIDLINE
2 sets
1:00 each side suitcase hold
:30 each side plank

HAPPY BIRTHDAY (Sunday) PATTY HOWARD!