6.23.2021
who’s ready for the In House Throwdown and BBQ?

Warm-up
Runners lunge
Samson Stretch
Side lunge length of gym return soldier kick
Green Band on Rig hip stretch
10 leg kicks each side
Flat Mile (Time)
Flat Mile – for Time
2000 meter Row (Time)
This is option B if you’re not running the flat mile
Metcon (Time)
5 RFT
12 Thrusters 75/55 + 95/65
10 Front Rack Lunge
8 Burpees over the Bar