GROUP WARMUP
5 minute AMRAP –
:30 bike/ski/row
100 meter run
10 standing toe touches
5 burpees

AEROBIC CONDITIONING
For time:
1000 meter Run
2000 meter Bike-erg
1000 meter Row
directly into or at 15:00 mark,
21-15-9 reps of:
Calorie Ski-erg
Burpees
*22 minute time cap*
*heats of 7 every 10 minutes*

ALTERNATE CONDITIONING
For time:
600 meter Run
1200 meter Bike-erg
600 meter Row
directly into or at 15:00 mark,
15-9-6 reps of:
Calorie Ski-erg
Burpees

MIDLINE
3 sets of:
:45 farmers hold
1:00 plank
:30 rest

MOBILITY
1:00 pigeon stretch (each side)
1:00 couch stretch (each side)
1:00 saddle stretch

HAPPY BIRTHDAY TO TANNER CLENDENING, BRIAN SHAMBO & LAURA TOTH!

Protein 

If you’re looking for lean muscle mass, fat loss and strength gains, protein is the way to go. Check out this handy graphic below that shows how to get protein and when it also contains fat and carbs.