GROUP WARM UP
AMRAP in 6 minutes of:
:30 Air bike
5 burpees
5 hip hinge
5 Front squats
5 Push press
5 Thruster

METCON
For time of:
30 Thrusters RX 95/65
20 Bar-facing burpees
30/25 Calories Airbike
7 minutes time cap; heats of 7

ALTERNATE METCON
For time of:
20 Sandbag squats
20 Burpee
20 Calories Airbike

STRENGTH
3 Sets of:
5 Hex bar deadlifts
7 Hip thrusts
:30 Glute bridge hold – https://www.youtube.com/watch?v=hV6mCbTESoM

MIDLINE
3 Sets of:
12 Wall dead bug https://www.youtube.com/watch?v=QN-RFnJQt3c
:20 Hollow hold

HAPPY BIRTHDAY TO MIKAELA, DAN CLEMENTE, TOM KLAPSA & JULIA CARTER

Happy Gym Anniversary to…

Six Years
Amy Bragg
Jackie Bragg

Five Years
Meagan Kerr
Phin Weatherly
Kristin Upwood
Kyle Upwood

Three Years
Jo Ellen Metz
Jason Nance
Mike Sanford

Two Years
Trisha Mateo

One Year
Taylor Murray
Robyn Berry