GROUP WARMUP
2 sets –
:30 bike
5 Burpees/ bar facing burpee
5 Front squats (empty barbell then add weight)
5 Push press
5 Thruster
:30 Frog stretch

METCON
10-9-8-7-6-5-4-3-2-1
Bar-facing Burpee
1-2-3-4-5-6-7-8-9-10
Thruster RX 105/75 Intermediate 75/55 M55+ 65/45

ALTERNATE
10-9-8-7-6-5-4-3-2-1
Burpee
1-2-3-4-5-6-7-8-9-10
Front squat

MIDLINE
2 sets –
1:00 Sandbag hold
:30 Suitcase Hold L
:30 Suitcase Hold R

MOBILITY
1:00 Couch stretch
1:00 Twisted Cross

HAPPY BIRTHDAY JEFF PALLESCHI!