GROUP WARM-UP
100m run
10 air squats
10 med ball strict press
100m run
10 med ball thrusters
100m run
10 wall balls

METCON
For time:
40-30-20-10 reps of –
Wall balls 20/14
300m run with med ball (hold any way) – perform after each set of wall balls
*22 minute time cap

ALTERNATE METCON
4 rounds for time
15 wall balls
300m run
*22 minute time cap

MIDLINE
2 sets of:
12 leg raises (D-ball below belly button), 2-second tempo up, 2-second tempo down
:45 sandbag hold (Heavy)
10 back extensions

MOBILITY
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 torso twist with stability ball

DATE CHANGE FOR GIRLS/GUYS NIGHT!

We had a scheduling conflict, so we are rescheduling for Saturday, August

26. Same plan as before…details can be found HERE.