GROUP WARMUP
5 minute AMRAP –
:30 Bike-erg
:30 Row
100m Run
10 Single under/double under
:10 standing hamstring stretch

AEROBIC CONDITIONING
10 minute AMRAP
2000 meter Bike-erg
1000 meter Row
directly into
2 rounds of,
800 meter Run
75 Double unders (150 Single unders)
*22 minute time cap
*heats of 7 every 11 minutes
*score is rounds and time

ALTERNATE CONDITIONING
10 minute AMRAP
1000 meter Bike-erg
800 meter Row
directly into
2 rounds of,
500 meter Run/Row
100 Single unders

MIDLINE
3 sets –
:30 plank
:30 plank L
:30 plank R

MOBILITY
1:00 soleus stretch
1:00 gastroc stretch
:30 each way hamstring stretch

HAPPY BIRTHDAY TO DOUG BAILOR, JENN KITE & JOSE PRIETO

Happy Cancer-Free Anniversary, Michele!

Today marks four years of being cancer-free for Dr. Michele Maholtz, who battled breast cancer. Michele has been at our gym for almost nine years,

so we all witnessed her courage and strength as she endured medical procedures and set-backs. She came to the gym when she was able to work out and never lost her spirit. It was a long road!

Michele is a kind, gentle, intelligent, selfless and fun woman who impacts people daily in her career as a physician.  We can’t be more happy

that she’s now physically and mentally stronger than ever and is back five days a week at the 5 AM class. I know I speak for all of us when I

say that Michele is a true inspiration and we love her! And the world is a better place with her in it.