GROUP WARM-UP
2 rounds NOT FOR TIME
200m run
10 burpees
10 lunge and twist
5 abmat sit ups

TEAM STRATEGY
Teams of 2 people, for time:
100 calorie ski
100 burpees to a plate
100 calorie ski
100 abmat sit ups
*split work any way
*30 minute time cap

SHOULDER BURNER (trainer-led)
*Use 3 – 5# dumbbells or 2.5 – 5# plates
*Perform this sitting with feet out in front of you
For 2 minutes:
:15 Shoulder Press
:15 Overhead Hold
Rest 1 Minute
For 2 minutes
:15 lateral raises
:15 Thumbs up hold