GROUP WARMUP
2 sets – 
:30 bike erg 
100 meter run
5 Strict pull up 
5 push up 
5 wall ball 
1 high amplitude arch to hollow +2 knee to elbow + 2 toes to bar 

MIXED MODAL TRAINING 
For time: 
50 calories bike erg
40 wall balls 
25 knees to elbow 
20 push-ups 
18/12 strict pull-ups 
20 hand release push-ups 
25 toe to bar 
40 wall balls 
500 meter run
*heats of 8 every 5 minutes*

HAPPY BIRTHDAY TO LUKAS BAGBY & BILL WESTROM!

Reminder: this is the last day our workouts will be posted online. If you haven’t done so already, download the TeamBuildr app so that you can receive the entire week of programming each Sunday.