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

PARTNER CONDITIONING
Complete as many rounds as possible in 13 minutes of:
50 Calories Assault bike
40 Calories ski erg

Rest 3 minutes

Complete as many rounds as possible in 13 minutes of:
50 Calories bike erg
40 Calories row
Split anyway; one person works at a time

MIDLINE
12 minute EMOM
1 – 8 Abmat sit up
2 – 8 Tuck ups
3 – 8 Alternating prone plank shoulder touch www.youtube.com/watch?v=2JipbMrtGBo

Go Marco and Laura! 

The Radocajs compete in the Captain Hiram’s triathlon on Sunday…go get ’em!