GROUP WARMUP
3 sets -
100 meter jog
5 Burpee step overs
5 Kettlebell swings
5 beat swings -> knee raises -> toe-to-bar
METCON
For time:
1600 meter Bike-erg
Directly into,
21-15-9 reps of -
Burpee Box jump over RX 24/20
Kettlebell swings RX 55/35
Toe-to-bar
Directly into or at 15:00 mark,
800 Meter run
ALTERNATE METCON
1000 meter Bike-erg
Directly into,
15-12-9 reps of -
Burpee Box Step over
Kettlebell swing
Abmat sit-up
Directly into or at 15:00 mark,
500 meter Run or 1000 meter Bike-erg
MOBILITY
2 sets -
:30 soleus and gastroc stretch each side
1:00 pigeon stretch each side
:30 each way banded hamstring stretch each side
HAPPY BIRTHDAY TIM GRABENBAUER and on Sunday: DAVID LUTKINS & KYLE SUGA!
