GROUP WARM-UP
2 sets of:
10 Step walking lizard stretch
10 Step bear crawl
:30 bike
:30 row

PARTNER WORKOUT
Teams of 2 complete two rounds of:
100 cal bike
100 cal row
*must switch each minute, on the minute. 

ALTERNATE PARTNER WORKOUT
Teams of 2 complete 1 set of
100 cal bike
100 cal row
*must switch each minute, on the minute. 

Midline-
2 sets of:
100 foot suitcase carry each side
Accumulate 1:00 in a Hollow Hold (break as needed)
Accumulate 1:00 in a Arch Hold (break as needed)

HAPPY BIRTHDAY TO THE BOSS-MAN, ROB! 

@#$&%S

According to a study at Keele University in England, exercisers who cursed through their 30-second sprint on a stationary bike increased their power by up to 4%. In a 1-second grip test, there was an 8% boost in strength. Interesting…feel free to (silently) give this a try!