GROUP WARM-UP
AMRAP in 5 minutes of:
:30 Row
:30 Bike erg
:30 Ski
100 meter run

AEROBIC CONDITIONING
5 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
3 rounds
400 meter run
300 meter ski
*22 minute time cap*
*heats of 7 every 12 minutes*

ALTERNATE AEROBIC CONDITIONING
3 rounds of
250 meter row
500 meter bike erg
directly into or at 11:00 mark,
2 rounds
200 meter run
200 meter ski

MIDLINE
3 sets of:
:20 Hollow hold
15 Abmat sit-ups
:30 Sandbag hold (heavy as possible )

MOBILITY:
:30 each leg/way 3-way hamstring stretch
1:00 Seated forward fold
:30 each side twisted cross

Don’t forget about our end of the year party

It’s early this year, November 10 at 4 PM. Hopefully, this will allow more people to make it before the madness of the holidays. We will celebrate

at American Icon Brewery on the outside deck. Open your phone right now and mark you calendars!