GROUP WARM-UP
2 Rounds of:
:30 Air bike – hard effort
100 Meter run
1 Rope climb

METCON
For time:
500 meter run
5 Rope climbs
400 meter run
4 Rope climbs
300 meter run
3 Rope climbs
200 meter run
2 Rope climbs
100 meter run
1 Rope climbs

ALTERNATE METCON
500 meter
10 Inverted bar or ring rows
400 meter run
8 Inverted bar or ring rows
300 meter run
6 Inverted bar or ring rows
200 meter run
4 Inverted bar or ring rows
100 meter run
2 Inverted bar or ring rows

MIDLINE
2 sets of:
15 D-ball or sandbag ground-to-over shoulder 100/60
50ft, each arm, suitcase carry
:30 Side plank right
:30 Side plank left

Sweat Saturday 

Join us for Sweat Saturday this weekend, September 30 at 10 AM. If you haven’t tried Sweat before, it’s free. If you have, it’s a $10 drop-in for members/$15 for non-members. Jill serves up a great workout!