GROUP WARM-UP
2 Rounds
:30 Ski
10 kettlebell swings
10 steps walking lunge
:30 Air bike
10 Wall balls
10 Dumbbell snatch
METCON
3 Rounds for time:
20/17 Calories Ski
7 Single Arm kettlebell swing, left RX 55/35; M55+ 45/25
20ft Single Arm kettlebell front rack walking lunge, left RX 55/35; M55+ 45/25
7 Single Arm kettlebell swing, right RX 55/35; M55+ 45/25
20ft Single Arm kettlebell front rack walking lunge, right RX 55/35; M55+
45/25
10 Minute time cap
Rest 5 Minutes
3 Rounds for time:
20/17 Calories Air bike
20 Wall balls 20/14
10 Dumbbell snatch 50/35
10 Minute time cap
Heats of 7
ALTERNATE METCON
3 Rounds for time:
15 Calories Ski
7 Kettlebell swings
20ft Walking lunge
7 Kettlebell swings
20ft Walking lunge
10 Minute time cap
Rest 5 Minutes
3 Rounds for time:
15 Calories Air bike
10 Sandbag squats
8 Dumbbell snatch
MIDLINE
3 sets of:
:30 Plank
15 Abmat sit ups
HAPPY BIRTHDAY BONNIE BAILEY!