GROUP WARM-UP
200 meter run
10 air squats –>10 barbell front squats
10 strict press with barbell –>10 barbell thrusters
20 double-unders

METCON
17.5
10 rounds for time of:
9 Thrusters RX 95/65 M55+ 65/45
35 double-unders

ALTERNATE METCON
8 rounds for time of:
5 thrusters
35 single-unders

MOBILITY
2 sets of:
:20 gastrocnemius stretch
:20 soleus stretch
1:00 couch stretch

HAPPY BIRTHDAY NANDA!

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