GROUP WARMUP
AMRAP in 5 minutes –
100 Meter run
5 Empty barbell push press (add light weight through rounds)
5 Empty barbell hang clean
5 Empty barbell hinge
:15 Soleus stretch
:15 Gastroc stretch

METCON 
For time –
1000 meter Run
15 Shoulder to overhead RX 135/95; M55+ 105/70
800 Meter Run
15 Power cleans RX 155/105; M55+ 105/70
400 Meter Run
15 Deadlifts RX 185/125; M55+ 135/85
*16 minute time cap*

ALTERNATE METCON
500 Meter Run
10 Push press
400 Meter Run
10 Hang power clean
200 Meter Run 
10 Deadlifts or Kettlebell swings

MIDLINE
3 sets –
10 Windshield wipers 
www.youtube.com/watch?v=KMxwL9yXTnE
:30 Superman hold
:30 Plank

MOBILITY
1:00 Couch stretch each side
1:00 Box stretch

HAPPY BIRTHDAY STEPHANIE LEBLANC!

FREE SWEAT CLASS!
We are holding a free Sweat class this Saturday at 10 AM. Tell your friends and give them this link to register: https://freesweatclass.eventbrite.com

Spaces are limited!