GROUP WARM-UP
2 sets of:
:30 Row
10 Hanging lat activators
:30 Ski
10 Beat swings
:30 Bike
5 Pull-ups
5 Toe-to-bars

METCON
For time:
1000 Meter row
10 Pull-ups
10 Chest-to-bar pull-ups
10 Toes-to-bar
750 Meter ski erg

10 Pull-ups
10 Chest-to-bar pull-ups
10 Toes-to-bar
50 Calorie bike

10 Pull-ups
10 Chest-to-bar pull-ups
10 Toes-to-bar
**22 minute time cap

ALTERNATE METCON
500 Meter row
10 Banded pull-ups
10 Ring rows
10 Scaled toes-to-bar
350 Meter ski

10 Banded pull-ups
10 Ring rows
10 Scaled toes-to-bar
25 Calorie bike

10 Banded pull-ups
10 Ring rows
10 Scaled toes-to-bar

MIDLINE
300 Meter sandbag carry

MOBILITY
1 set of:
1:00 box stretch
1:00 twisted cross each side
1:00 couch stretch each side

HAPPY BIRTHDAY ALYCIA! 

Structure Saturday 

Structure people: if you’d like to get in on this Saturday’s group workout (with Liz!), sign up. 10 AM start time…lots of fun planned!

Hurricane Relief – Extended Deadline

If you have items you’d like to donate to the victims of Hurricane Irma, please bring to the gym by Saturday. Rosanne will handle it from there – everything will end up on a cruise ship down to the Keys.