GROUP WARMUP
3 sets –
:30 bike
:30 row
100 meter run
10 standing toe touches

PARTNER CONDITIONING
As a team of 2 complete,
2000 meter Run
8000 meter Bike-erg
1500 meter Row
*one partner/one machine works at a time, split work anyway
Move onto the next portion only after finishing the one you’re on

MIDLINE
3 sets –
10 Abmat situps
:30 Hollow hold
10 Abmat situps
:30 Superman hold (WATCH THIS: youtu.be/K0Dox59rvyc )

End of Year Party 

Don’t forget…November 10 from 4-8 PM. American Icon Brewery is the place to be!