GROUP WARMUP
1 set –
1:00 row
1:00 bike erg
10 walking lunges with torso twist
10 standing toe touches
5 thrusters (empty bar, then light weight )

TEST
3 rounds for time:
20/17 calorie Bike erg
19/16 Calorie Row
18 thrusters 95/65; Masters 55+ 75/55 (alternate: dumbbell thrusters)
*heats of 7 every 15 minutes*
* 15 minute time cap*

MIDLINE
3 sets –
:45 plank hold
10 plank shoulder taps
:30 side plank hold (Left then right)

MOBILITY
2:00 seated straddle
2:00 box stretch

Reminder: Referral Contest

The end of the month will be here in the blink of an eye! Don’t forget: all members who refer a new member this month will be entered into a content to win a $100 gift certificate from Calvetti & Company (look good), a $100 gift certificate from Citron Bistro (eat well) and a 1-hour personal training session with your coach of choice (work towards those goals).