GROUP WARMUP 
2 sets – 
:30 row/ski
10 double under or singles 
5 Dumbell snatch
50ft farmers carry 

MIX MODAL TEST
For time:
2 rounds of:
50 Double-unders 
20/17 calories ski
14 Dumbell snatch RX 50/35; M55+ 35/20
Directly into or at 10:00 minute mark,
3 rounds of:
500 meter row
100 meter farmers carry RX 70/55; M55+55/35 (kettlebell or dumbbell)

ALTERNATE MIX MODAL TEST
For time:
2 rounds of:
50 Single under 
15 calories ski
10 Dumbbell snatch 
Directly into or at 10:00 minute mark,
3 rounds of:
300 meter row
100 meter farmers carry

MIDLINE
3 sets of:
8 straight leg sit-up with a plate www.youtube.com/watch?v=Kk4eEFXYBEk
:20 Hollow hold
:30 Plank 

July 4 Classes

On Thursday, July 4, we will offer two classes, at 8 and 9 AM. Come on in for a great partner workout before enjoying the holiday!