GROUP WARMUP
2 sets –
:30 Ski erg
10 Beat swings
5 Pull ups
15 Single unders/double unders

METCON
AMRAP in 7 minutes:
12/10 Calorie Ski erg
10 Pullups
25 Double Unders

*heats of 7 every 7 minutes*

ALTERNATE
AMRAP in 7 minutes:
8 calorie Ski erg
8 Ring rows
20 Single unders

STRENGTH
3 sets
4 Hex Bar Deadlifts
100 ft Sled Push 135/95

3 sets:
5 Hip Thrusts
15 Banded glute bridges+:30 Glute bridge hold

Lateness

I don’t enjoy posting “nagging” reminders, but one bears mentioning lately. Please do not be late to class. For one, you need the time to warm-up,

gear up and get your mind ready for the workout. For two, it sends a message to others that your time is more important than theirs. So, be kind and be on time! (or even better, arrive early!)