GROUP WARMUP
3 sets –
:30 bike
5 Kettlebell swings
5 sandbag squats
5 burpees
10 walking lunges
METCON
2 rounds for time
10 calorie bike-erg
10 sandbag squats 80/50
Then at 5:00 mark
2 rounds
10 Kettlebell swings
10 burpees
MIDLINE
3 sets –
10 abmat situps
:30 hollow hold
:30 Superman hold
MOBILITY
1:00 couch stretch each side
1:00 saddle stretch