GROUP WARM-UP
:30 Air bike
5 Hinge, empty bar
3 Left – Single arm dumbbell hang clean & jerk + 3 steps overhead lunge
3 Right – Single arm dumbbell hang clean & jerk + 3 steps overhead lunge
:30 Bike erg

METCON TEST
1. On the 0:00
3 Rounds of:
15/13 Calories air bike
5 Left – Single arm dumbbell hang clean & jerk + 25ft overhead lunge 50/35
5 Right – Single arm dumbbell hang clean & jerk + 25ft overhead lunge

50/35

2. On the 10:00
20 Deadlift RX 185/125 Master55+155/105
1500 Meter bike erg
20 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
1. On the 0:00
3 Rounds of:
13 Calories air bike
3 Left Single arm dumbbell hang clean & jerk + 25ft walking lunge
5 Right Single arm dumbbell hang clean & jerk + 25ft walking lunge

2. On the 10:00
20 Kettlebell swing
1000 Meter bike erg
20 minutes time cap; heats of 7 every 10 minutes

HAPPY BIRTHDAY TO DREW!

Happy Mother’s Day to All of You Mighty Moms!