GROUP WARMUP
3 sets –
:30 Bike-erg/Airbike
:30 Ski-erg/Row
10 standing toe-touches

CONDITIONING
30-20-10 (women: 24-16-8) calories of:
Bike-erg
Ski-erg
Directly into, or at the 10:00 mark,
10-20-30 (women: 8-16-24) calories of:
Row
Airbike
*20minute time cap
*Heats of 7 every 11 minutes

ALTERNATE CONDITIONING
20-10-5 calories of:
Bike-erg
Ski-erg
Directly into, or at the 10:00 mark
5-10-5 calories of:
Row
Airbike

MIDLINE
3 sets of –
5 hollow rocks
4 pallof press + :10 hold
5 abwheel rollouts

Beginners – Come to Our Barbell Class!

Our first week of barbell classes each month is dedicated to the beginner. All levels are still welcome, but if you haven’t been before, this is

your chance. These are free to members.