GROUP WARM-UP
AMRAP in 5 minutes of:
100 m run
:30 ski
5 burpees
:30 row
:30 bike
AEROBIC CONDITIONING
For time:
21-15-9 reps of:
Calorie Ski-erg
Burpees
directly into or at 10:00 mark,
1000 meter Run
2000 meter Bike-erg
1000 meter Row
*22 minute time cap*
*heats of 7 every 10 minutes*
ALTERNATE CONDITIONING
For time:
15-9-6 reps of:
Calorie Ski-erg
Burpees
directly into or at 15:00 mark,
600 meter Run
1200 meter Bike-erg
600 meter Row
MIDLINE
3 sets of:
50ft farmers carry
1:00 plank
:30 rest
Announcing…The Dri Tri!
We are holding our first-ever triathlon on November 4. Sign up to compete, sponsor or volunteer – all info is here: