GROUP WARM-UP
200 Meter row
5 Burpees to a target
200 Meter ski
5 Burpee box jump overs
200 Meter run
5 Burpee pull-ups

METCON
For time:
1000 Meter row
30 Burpees to a target
1000 Meter ski
30 Burpee box jump overs 24/20
1000 Meter run
30 Burpee pull-ups
30 minute time cap

ALTERNATE METCON
For time:
500 Meter row
20 Burpees
500 Meter ski
20 Burpees
500 Meter run
20 Burpees

MIDLINE
3 sets
:30 Hollow hold
:30 Plank
:30 Left plank
:30 Right plank

MOBILITY
1 sets of:
2:00 each couch stretch
2:00 each side pigeon stretch
2:00 frog stretch

January Fundamentals Class 

The class is halfway full…so, if you know of someone who wants to get started and take advantage of a lower cost and a group setting (vs. personal training), have them contact us to enroll today!