GROUP WARM-UP
200 Meter run
10 Calories row
5 Burpees
5 Lateral burpees over the bar
5 Push press (empty bar)
5 Front squats (empty bar)
5 Thrusters (empty bar)

METCON TEST
For time:
500 Meter run

Then immediately:
21-15-12-9-6 reps of –
Calories row
Lateral burpee over the bar
Thrusters RX 95/65; M55+ 75/45

Then immediately:
500 Meter run

Heats of 8 at the 15-minute mark, you must go for the final run

ALTERNATE METCON
300 Meter run

Then immediately:
18-14-8-6-4 reps of –
Calories row
Burpee
Sandbag squat

Then immediately:
300 Meter run

HAPPY BIRTHDAY LAURA BAGBY!

Reminder: Sweat Saturday today at 10 AM with Jill! First-timers: Free; Members: $10; Non-Members: $15