GROUP WARMUP
2 rounds –
:30 Bike or Ski
10 Standing toe touches
5 Box step ups/Box Jumps

PARTNER RELAY
For time:
Alternating rounds for 6 rounds of,
15/12 Calorie Ski-Erg
10 Box Jump Overs RX 24/20; M55+ 20/16
5 Burpees
Directly into,
4000 meter Bike-erg 
*split Bike-erg any-way; one partner works at a time

MIDLINE
3 sets –
McGill Big 3
5 each leg :05 curl up 
www.youtube.com/watch?v=lsWQ0XpiNkE
:20 side plank R/L
10 Alternating bird dogs 

Sweat

Our Sweat program just keeps getting better. We program the workouts to a template so that participants can better know what to expect each day. Here’s how it looks:

• Monday: Endurance
• Wednesday: Strength
• Thursday: Bikes/Ride or Die
• Friday: Speed/Intervals
• Saturday: Circuit Training

If you have friends and family interested in training, without using barbells, they will love Sweat! We meet Monday/Wednesday/Friday at 8 AM; Thursday at 8:30 AM and Saturday at 10 AM. First class is free and we plan on adding more hours in the future.