GROUP WARM-UP
2 Rounds
:30 Air bike
5 Burpees
5 Beat swings
5 Pull ups
5 Bar muscle ups or 5 chest to bar pull ups
5 Front squat
5 Shoulder to over head

METCON TEST
For time:
10 Burpee bar muscle ups (15 chest to bar)
15 Front squat RX+155/105 RX135/95 Master 125/75
20 Shoulder to over head RX+155/105 RX135/95 Master 125/75
60 Calories Air bike
20 Shoulder to over head RX+155/105 RX135/95 Master 125/75
15 Front squat RX+155/105 RX135/95 Master 125/75
10 Burpee bar muscle ups (15 chest to bar)
Heats of 8 every 12 Minute
26 Minute time cap

ALTERNATE WORKOUT
10 Bar or ring rows
10 Sandbag squats
15 Push press
40 Calories Air bike
15 Push press
10 Sandbag squats
10 Bar or ring rows

MOBILITY
2 sets of:
2:00 each side pigeon stretch
2:00 frog stretch
1:00 Box stretch

HAPPY BIRTHDAY JIM THEREON, STEVEN TATE & LACEY VATLAND!

Holiday Schedule 

Wednesday, November 22 (Thanksgiving Eve) – Morning classes only (last class at 9:30 AM)
Thursday, November 23 (Thanksgiving) – CLOSED
Friday, November 24 (Black Friday) – 7, 8, 9 AM only

Monday, December 25 (Christmas) – CLOSED

Monday, January 1 (New Year’s Day) – CLOSED