GROUP WARM-UP
3 rounds of:
8 hinge (empty bar)
8 Dumbbell snatches
8 Beat swings (round 1)->knees to elbow (round 2) ->toes to bar (round 3)
8 Box step ups (round 1)->box jumps (round 2)->box jump overs (round 3)

METCON
16 minute AMRAP
10-20-30-40-etc…
Dumbbell snatches 50/35
Toes to bar
Calories on rower
Box jump overs 24/20

ALTERNATE METCON
16 minute AMRAP
10-20-30-40-etc…
Dumbbell snatch
Abmat sit ups
Row
Box step ups

MIDLINE
3 sets of:
10 back extensions
1:00 superman

MOBILITY
2:00 saddle stretch
2:00 each side twisted cross
1:00 box stretch

HAPPY BIRTHDAY JASON NANCE (Sunday)!