GROUP WARM-UP
3 rounds, increasing pace per round, of:
:30 row
:30 Bike erg
:30 Ski

PARTNER CONDITIONING
As many calories as possible in 1 minute – Ski
Rest 1:00
As many calories as possible in 3 minutes – Row
Rest 1:00
As many calories as possible in 5 minutes – Bike erg
Rest 1:00
As many calories as possible in 2 minutes – Ski
Rest 1:00
As many calories as possible in 4 minutes – Row
Rest 1:00
As many calories as possible in 6 minutes – Bike erg
1x (Split anyway, one person works at a time score is total calories )

MIDLINE
2 sets
1:00 Hollow hold
1:00 Sandbag hold

Ride or Die Workout

Sign up for Ride or Die, Friday at 6 PM

Air Bike
20 sets (20 minutes) of:
:20 @ 85% effort
:40 @ 50% effort
Goal is 300-400 watts for work; 100-150 watts for recovery