GROUP WARMUP
3 sets – 
100 meter run
:30 row/ski/bike-erg
5 standing toe touches

INTERVAL CONDITIONING WORK
7 minutes of:
800 meter run
Max Calories ski
Rest 3:00
7 minutes of:
400 meter run
25/20 Calories air bike 
Max Calories row
*Score is total calories
*Heats of 7 every 9-10 minutes 

MIDLINE
3 sets –
:30 Sandbag hold
:20 each side suitcase hold L/R
:30 Plank 
:20 each side plank L/R 

Goals
I am loving all the goals written on the board at the gym! When setting them, remember to be specific and make it measurable. For example:

Instead of: pull-ups
Revise to: 1 strict pull-up; 10 unbroken kipping pull-ups; etc.

Instead of: better mindset
Revise to: meditate 10 minute per day; practice visualization before each workout; etc.

Instead of: run more
Revise to: log 5 miles of running per week; run 5 x 400 m intervals once per week; etc.

Remember: a goal without a plan is just a wish! If you need help with HOW to get to your goal, your coaches are here for you. Just ask!