GROUP WARM-UP
2 Rounds
5 Front squats – 5 Thrusters 
5 Pull ups -> 5 Chest-to-bar pull-ups
:30 Air bike

LACTATE SPRINT TEST
For time:
21 Thrusters RX+135/95; RX 115/75; Master 55+ 105/55
18 Pull-ups (Rx+ Chest-to-bar pull-ups) 
21/18 Calories air bike
6 minute time cap 
Heats of 7 

ALTERNATE TEST
For time:
15 Sandbag squats
15 Bar or ring rows
15 Calorie air bike
6 minute time cap 

SANDBAG WORK
3 sets of:
3 Sandbag clean & jerk

MIDLINE – ISOMETRIC HOLD & OBLIQUES
3 sets of:
:30 Plank
25 Meter Single arm reverse sled drag – right & left
:20 Suitcase hold right & left

HAPPY BIRTHDAY BRYAN BLAIS!

Jeremy Schwibner – Let’s Make Him Man of the Year!
Jeremy is involved in a high-profile and competitive fundraiser for the Leukemia & Lymphoma Society’s 2019 Man & Woman of the Year Campaign. His efforts just kicked off and will include direct donations as well as some events. Many of us know someone affected by blood cancer, so if you’d like to help his cause, please read Jeremy’s personal message below and made a donation to his campaign HERE.

I am honored to be part of a team that is raising funds for The Leukemia & Lymphoma Society’s 2019 Man & Woman of the Year Campaign. I’m excited to share that the fundraising has kicked off and over the next 10 weeks I will be raising as many dollars as possible to support cancer research and patient support. Please join me in making a difference in the fight against blood cancer. Learn more about one of the ground breaking new cancer treatments that our support is making possible: Fighting Fire with Fire video: https://youtu.be/h6SzI2ZfPd4