GROUP WARMUP
2 sets – 
:30 bike erg 
10 double unders 
100 meter jog 

PACE DRILL 
5 rounds: 
30 double unders 
500 meter bike erg 
200 run meter sprint
3:00 b/t each round
(increase effort each round 75-95%)
*record times for each round

DUMBBELL STRENGTH COMPLEX
2 sets:
5 each arm dumbbell split snatch 

MIDLINE
2 sets of:
3 high amplitude arch to hollow + 3 toes to bar
8 Lying leg raises www.youtube.com/watch?v=2OGEw-xykFA
8 Curl ups www.youtube.com/watch?v=GAYeGHQ_oyE

MOBILITY 
1:00 each side couch stretch 

HAPPY BIRTHDAY TO ALLISON BAIRD, ALDEN BING, TAD BOTHWELL, CHARLIE CLENDENING, RACHELLE DERMODY & BRITNEY ROMAN!

Three Days Left

We’ve got four members entered into our August referral contest. They each referred someone who, after the free assessment, signed up for Fundamentals and membership. Don’t miss out! If you have someone who is interested in joining, have them contact us. The winner of our referral contest will receive a 1-hour personal with their coach of choice, $100 to Calvetti & Company and $100 to Citron Bistro.