GROUP WARM-UP
AMRAP in 5 minutes of:
:30 bike erg
:30 ski
100 meter run

AEROBIC CONDITIONING
1000 meter bike erg
1000 meter run
500 meter bike
500 meter run
directly into or at 13:00 mark:
500 meter ski
500 meter run
200 meter ski
200 meter run
*24 minute time cap*
*heats of 7 every 14 minutes*

ALTERNATE CONDITIONING
600 meter bike erg
600 meter run/row
300 meter bike
300 meter run/row
directly into or at 13:00 mark:
300 meter ski
300 meter run/row
100 meter ski
100 meter run/row

MIDLINE
3 sets of:
5 Ab wheel roll-outs
10 toes-to-bar

MOBILITY
:30 each side soles stretch
:30 each leg/direction 3-way hamstring stretch

HAPPY BIRTHDAY MATT BONA & ROSE OTT!

Beginner Barbell 

It’s the first week of the month, so this week’s Tuesday/Thursday barbell

sessions will be dedicated to teaching the newbies. If you haven’t been to one of these sessions, make sure to come this week! Tuesday and Thursday at 5:30 PM. Coached by Zach.