GROUP WARMUP
2 rounds of –
:30 On each machine
Airbike
Bike-erg
Ski-erg
Row
:30 rest

MACHINE PACE AND SPEED TEST
Two rounds of:
3:00 Max Calorie Row
Rest 1:00
3:00 Max Calorie Bike-erg
Rest 1:00
3:00 Max Calorie Ski-erg
Rest 1:00
3:00 Max Calorie Air-Bike 
Rest 1:00
*score is total calories
*heats of 7 every 5-6 minutes

BICEP/TRICEP CIRCUIT
3 sets –
10 Tall kneeling barbell bicep curls
10 Bench dips
8 Tall dumbbell hammer curls
8 Floor lying dumbbell tricep extensions

MIDLINE
2 sets –
1:00 plank
:20 Hollow hold directly into 10 hollow rocks

MOBILITY
1:00 Box stretch
1:00 Twisted cross each side

HAPPY BIRTHDAY GREG BUDDE!

The Warm-Up

Reminder: our group warm-up is the bare minimum of movement prep required before starting the workout. It is ideal to come in before class and at the very least warm up your system on a bike or rower and perform mobility exercises that you personally need. As coaches, we believe our role is not only to correct your movement and give you feedback in the moment, but also to educate and empower you to be knowledgable to do things on your own. Use your time wisely!