GROUP WARM-UP
5 minute AMRAP – increasing pace per round, of:
:30 row
:30 Bike erg

PARTNER CONDITIONING
2:00 on / 2:00 off for 8 sets
Row meters
Erg bike meters
Switch every 2:00 (one person works for 2:00 while the other rests)
Damper starts at 1 move it up 2 levels every 500 meters for row & 1000 meters for bike

MIDLINE
12 minute EMOM
1 – 8 Abmat sit up
2 – :20 Hollow hold
3 – :20 Plank left
4 – :20 Plank right

MOBILITY
:30 each direction/leg, 3-way hamstring stretch
:30 each leg, gastric and soles stretches

HAPPY BIRTHDAY APRIL VETROMILE & JASON WHITE!

HAPPY GYM-VERSARY!

November is a great month! Thank you to all these solid people:

Nine Years
Rachelle Dermody

Five Years
Joy Brann

Four Years
Andy Metcalf
Alli Hamilton
Paul Hamilton

Three Years
Rachel Holcomb
Flynn Fidgeon
Jeana Dockham

Two Years
Kandace Brooks
Randall Patterson

One Year
Anthony Durando
Doug Bailor
Joe Nolan
Rick Starr
Wendy Guy