GROUP WARM UP
2 Rounds
:30 Ski
10 scapular pull-ups
5 hip hinge (empty barbell)
:30 Bike erg

PARTNER WORKOUT
2 sets of:
Ski: max Calories in 4 minutes
Rest 2 minutes
Bike erg: max Calories in 4 minutes
Rest 2 minutes

Then:

2 sets of:
Ski: max Calories in 2 minutes
Rest 1 minute
Bike erg: max Calories in 2 minutes
Rest 1 minute
Split anyway, one person works at a time

MIDLINE
12 minute EMOM
1 – 10 Abmat sit-up
2 – :30 Hollow hold
3 – :30 Plank, left
4 – :30 Plank, right

Murph at the Museum 

There is still time left to register for Murph at the Museum! It’s now open to the public, but there are still spots left. Please pick up a registration form at the gym and drop it off by end of day TOMORROW (May 4). You’ll participate in an inspiring hero workout on Memorial Day and you will receive a very cool t-shirt with the name of Michael Murphy, a Navy Seal who lost his life serving our country.

Remember: you can complete Murph individually or as a team of two. So, join Mikaela and a handful of other gym members on this special day.

Pre-order your McKenzie Regionals shirt (tee or tank) by May 11 here: https://verostrength.com/mckenzie-regional-2018-shirt/