GROUP WARM-UP
:30 Air bike
:30 Ski
:30 Row
100 Meter run
5 Hang power clean
5 Shoulder-to-overhead

METCON TEST
For time:
600 Meter ski
5 Clean & jerk RX 135/95; Intermediate 115/80; Master 55+ 105/70
800 Meter run
10 Clean & jerk
1000 Meter row
15 Clean & jerk
2000 Meter Bike erg
20 Clean & jerk
30 minutes time cap; heats of 7 every 12 minutes

ALTERATE METCON
300 Meter ski
5 Hang power clean & push press
400 Meter run
10 Hang power clean & push press
800 Meter row
15 Hang power clean & push press
2000 Meter Bike erg
20 Hang power clean & push press

MOBILITY
1 set of:
1:00 each side couch stretch
1:00 each side twisted cross
1:00 box stretch

HAPPY BIRTHDAY TO KYLE SUGA!

and on April 1 to:

ANDY METCALF & ROBBIE STONE!