GROUP WARMUP
3 sets –
:30 bike
:30 row
100 meter run

AEROBIC TRAINING
5 rounds
300 meter row
600 meter bike erg
directly into or at 12:00 mark:
1500 meter run
*heats of 7 every 13 minutes

ALTERNATE AEROBIC TRAINING
5 rounds
200 meter row
400 meter bike-erg
directly into or at 13:00 mark:
1000 meter run

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

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

HAPPY BIRTHDAY CHRIS PLUMLEY! 

Hoody Order Deadline

I am ordering our hoodies on Friday, so get your orders in by end of day on Thursday, November 1. All information and a sign-up sheet is at the gym.