GROUP WARMUP
3 sets –
:30 bike
:30 ski
5 Beat swings + 5 Toes to bar
5 Step ups + box jumps

AEROBIC & GYMNASTIC CONDITIONING
3 rounds of:
1000 meter bike erg
15 Toes-to-bar
directly into or at 12:00 mark:
1500 meter ski
20 Box jumps 30/24
*heats of 7 every 13 minutes

ALTERNATE AEROBIC & GYMNASTIC CONDITIONING
3 rounds
800 meter bike erg
15 Abmat sit-ups
directly into or at 12:00 mark:
1000 meter ski
20 Box step ups

MIDLINE
3 sets –
7 abwheel rollouts
8 Alternating prone plank shoulder touch www.youtube.com/watch?v=2JipbMrtGBo
4 each side pallof press + :10 hold www.youtube.com/watch?v=4G2Kj8Mc2WU

MOBILITY
2 sets –
:30 each side soleus and gastric stretches

Party Time 

Join us THIS SATURDAY at 4 PM at American Icon Brewery for our year-end party. We have the outside patio reserved. Bring a guest!