GROUP WARM-UP
100 Meter Row
10 Step Walking Lizard Stretch
10 Standing Back Extension Stretch (3 second hold)
10 Calorie Ski Erg

PARTNER WORKOUT
For Max Calories on Ski Erg
6,000 Meter Row
**Both partners working at the same time
**Must be done in 1,000 Meter Increments
**Non-rowing Partner is Skiing for max calories in time it takes the other to Row 1,000

TRAINER SHOULDER BURNERS
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold

HAPPY BIRTHDAY SANDY CAMPBELL & IZZY!