GROUP WARMUP
5 minute AMRAP-
100 meter row
200 meter bike erg
100 meter run
:30 soleus stretch
10 standing toe touches

AEROBIC CONDITIONING
For time:
1200 meter row
21 burpees to a target
1200 meter ski erg
15 burpees to a target
2400 meter bike-erg
9 burpees to a target
*heats of 7 every 10-12 minutes
*28 minute time cap

ALTERNATE CONDITIONING
For time:
800 meter row
15 burpees
800 meter ski-erg
12 burpees
1600 meter bike-erg
9 burpees

MIDLINE
3 sets –
5 abwheel rollouts
10 wall dead bugs

MOBILITY
2 sets –
1:00 seated forward fold
1:00 pigeon stretch, each side

Turkey Trot – Deadline Extended 

If you want to get in on a discount for the Turkey Trot, bring me your registration form (available at gym) and cash/check for $27.50 (made out to

UP Against Poverty) by end of day WEDNESDAY, OCTOBER 24.

Dry Tri – Thank You Sponsors

We want to give a big THANK YOU to the Dry Tri Sponsors!