GROUP WARM-UP 
4:00 AMRAP –
:30 Air bike/ski/erg bike
100 meter run

AEROBIC TEST
For time:
1000 meter run
75/60 calorie erg bike
75/60 calorie ski
75/60 calorie air bike
1000 meter run
*Heats of 7 every 9:00
* Time cap 40:00

ALTERNATE AEROBIC TEST
600 meter run/row
45 calorie erg bike
45 calorie ski
45 calorie air bike
600 meter run/row

MOBILITY
1:00 each way 3 way banded hamstring stretch
1:00 each side couch stretch

HAPPY BIRTHDAY LJ MORRISON!

Spartan Race – Best Wishes

We’ve got 12 people from the Mom:30 class running the Spartan Race together tomorrow; and Brian Duncanson and Chuck Sullivan competing in their age group races. Good luck and have a blast!