GROUP WARMUP
3 sets –
5 scapular pull-ups
1 rope climb
5 hip hinge (empty bar)
5 hang power cleans (empty bar)
5 push press (empty bar)

METCON
7 minute AMRAP of:
2 Rope Climbs
3 Power Cleans RX 155/105; Masters 105/75
4 Shoulder to Overhead RX 155/105; Masters 105/75

ALTERNATE METCON
8 minute AMRAP of:
5 ring rows
3 Hang Power Cleans
4 Push Press

STRENGTH WORK
3 sets of:
10 single stiff leg dumbbell deadlifts (each side)
:25 single leg glute bridge hold (each side)

3 sets of:
15 each way banded side steps
10 alternating reverse sandbag reverse lunges

HAPPY BIRTHDAY TO JENNIFER BUDDE & MCKENZIE FLINCHUM!

Nerd Nite Tonight 

Join me (and Flynn) for Nerd Nite tonight at 6 PM at Kilted Mermaid. It’s

our 1-year anniversary and the topics all center around BOOZE! You’ll hear from a wine expert, a beer brewer and a local bartender, who will introduce you to some lesser-known liquors.