GROUP WARMUP
3 sets –
:30 ski-erg
5 barbell front squats
5 burpees
:30 air bike

THRESHOLD TEST
2:00 to establish max calories on the Ski-erg
directly into,
15-12-9
Wall-ball RX+ 30/20 RX 20/14 Master 20/14
Pull-up
*total time cap 8 minutes
*1 calorie for men = 3 seconds off total time
*1 calorie for women = 5 seconds off total time

ALTERNATE THRESHOLD
2:00 to establish max calories on the Ski-erg
directly into,
12-8-5
Wall ball squat
Ring row

TRIPHASIC ISOMETRIC
4 sets of:
3 Hex bar deadlift @ 65% (Tempo: 9 second hold below knee, fast up)
3 each leg dumbbell split squat (Tempo: 6 second hold at knee, just above

ground, fast up)

MOBILITY
1:00 each side couch stretch
1:00 each side half saddle
1:00 each side twisted cross

HAPPY BIRTHDAY JILL WHEELER!

End of Year Party

One month until our end-of-the year party. So, clear the calendar and book your sitter for Saturday, November 10, 4-8 PM at American Icon Brewery.

Bring a friend/significant other. This is always a blast!