GROUP WARM-UP
AMRAP in 5 minutes of:
5 Sandbag squats @ tempo, raise the weight each set
:30 Air bike
5 Hang power clean
5 Push press
:30 Row
5 Hinge (stiff-leg deadlift)

METCON TEST
20 Sandbag squats RX 120/100; Intermediate 100/80; Master55+ 100/60
50/40 Calories Air bike
20 Clean & Jerk RX 135/95 ; Intermediate 115/80; Master55+ 105/65
50/40 Calories row
20 Deadlift RX 225/155 ; Intermediate & Master55+ 185/125
23 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
15 Sandbag squats
30 C alories Air bike
15 Hang clean & push press
30 C alories Row
15 Kettlebell swings

MIDLINE
1 giant set:
40 Abmat sit up
20 V-ups to Tuck-ups
1:00 Hollow hold
:45 Plank
:30 Plank Left
:30 Plank Right

HAPPY BIRTHDAY BOB DAKIN!