GROUP WARMUP
2 set –
:30 ski erg
:30 Bike
5 Dumbell snatches
5 Beat swings
5 Toe to Bar
10 Single under/Double under

METCON
2 Rounds of
500 meter Ski-erg
20 Alternating Dumbbell Snatches RX 55/35 M55+ 35/20
@ 10 minute mark, directly into
4 Rounds of
15 Toe-to-Bar
20/18 Calorie Bike-erg
30 Double unders
*20 minute time cap*
*Heats of 7 every 10 minutes*

ALTERNATE METCON
2 rounds of
300 meter Ski-erg
10 Alternating Dumbell Snatches
@ 10 minute mark directly into
4 rounds of
10 abmat situps
15 Calorie Bike-erg
25 single unders
*20 minute time cap*

MIDLINE:
2 sets –
100 meter Sandbag walk

SUNDAY BIRTHDAYS: AMY ZAMBITO & ARIELLE BABGY!