Playcare Help Needed – Tuesday at 9a and Friday at 10am. If you or anyone you know might be interested, let us know. For every hour you commit to sit, there is a discount for your membership. 

Dynamic Warm-Up – Mobility
Prepare  for..


2 Rounds of: (12 Minutes of work. 8 mins of recovery. = 20 minutes total)
2 Minutes to Row 20/17 Cal.
6x each arm Hang Clean n Jerk  

RX Men – 50# DB OR Grn KB
RX Ladies – 35# DB OR Blue KB

2 Minutes rest

2 Minutes to AAB 15/12 Cal
6x each arm Pwr Snatch  

2 Minutes rest

2 Minutes to Ski Erg 11/9 Cal
6x each arm Squat cleans  

Cash Out –  5 x 10 Windshield wipers + 10 Knees to opposite Elbows, every 20 stop. Do 1  Mobility hold for 20 sec each

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