Thursday, 2/13
February 12, 2020
Bring-A-Friend Day, 2/15
February 14, 2020

Warm Up

3 Rounds
10 Spider Lunges
5 Plank to Squat
10 Squats
5 Dolphin Push Ups

Prep (9 Min)
1×5 Front Squats+ 5 Strict Press (bar only)+10 Step Ups
3×5 Thrusters+ :20 Bike (work up on weight and pace on bike)

Met Con

4 Rounds
In 1:30
Bike 15/10 Cals
Max Thrusters in remaining time (105/75/55, 73/53/35)
Rest 1:30

In 1:30
21 DB Thrusters (50/35/25, 35/25/15)
Max Burpee Box Jump Overs in remaining time
Rest 4:30

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