GROUP WARMUP
2 sets –
100 Meter run
:30 Bike erg
:30 Ski

METCON
5 rounds for time of:
500 Meter bike erg
200 Meter run
@ 10 minute mark, directly into
1500 Meter ski
20 minute time cap; heats of 7 every 10 minutes

ALTERNATE METCON
5 rounds for time of:
300 Meter bike erg
100 Meter run
@ 10 minute mark, directly into
1000 Meter ski

MOBILITY
1 sets of:
1:00 banded hamstring stretch
1:00 each side, couch stretch
1:00 box stretch

Reminder: Dodgeball 

Don’t forget to sign up for Dodgeball! WE will assign teams and captains for the July 28 event…don’t delay, sign up by July 14. You may bring a friend/significant other.