GROUP WARM-UP
2 Rounds of:
100 Meter run
15 Burpees
5 Step ups
5 Box jumps
:30 Air bike
METCON
For time:
1000 Meter run
25 Burpees to a target
15 Box jumps 24/20
50 Calories air bike
25 Burpees to a target
15 Box jumps 24/20
1000 Meter run
26 Minute time cap
Heats of 8 every 10 minutes
ALTERATE METCON
500 Meter run
15 Burpees
10 Box jumps
30 Calories Air bike
15 Burpees
10 Box jumps 24/20
500 Meter run
BI, TRI, SHOULDER DEVELOPMENT
5 Minute EMOM
5 Dumbbell close grip push-up
5 Dumbbell hammer curls
5 Dumbbell side delt raise
MOBILITY
2 sets of:
2:00 each side pigeon stretch
2:00 frog stretch
Member Spotlight – Joy Brann
truly a “joy” to have in the gym. She’s one of our few snowbirds, opting to live in the cooler Maine climate in the summer. And we miss her calm attitude, sly smile and nose-to-the grindstone work ethic when she’s gone. Joy was one of the early adopters of the Structure program and she’s
totally committed to the weekly workouts, making zero excuses. As a result, we’ve seen her get stronger! Kind, positive and genuine…these three words perfectly describe Joy. Here’s more:
three grandchildren- Payton 17, Coco 12, and Wil 5. One dog Jackie the Jack Russell, almost 2.
be a marriage and family therapist so If I did have an occupation that’s what it would be.
