GROUP WARM-UP
2 sets of:
10 Step walking lunge
10 Step walking lizard stretch
10 Jumping jacks
10 Side shuffles each way
10 Calorie ski erg

PARTNER WORKOUT
10 rounds for time:
20 Calories Ski Erg
15 Calories Bike
100 Meter Run
**32 Minute Time Cap
**One Partner working at a time
**Split work anyway

ALTERNATE PARTNER
8 round for time of:
15 Calorie Ski Erg
10 Calories Bike
100 Meter Run

TRAINER-LED MIDLINE
3 sets of:
:30 Plank hold
:30 Superman hold
:30 Left plank
:30 Right plank
:30 Rest

HAPPY BIRTHDAY PAUL HAMILTON!

For the Women

I am sure many of you women can relate to the fact that your metabolism, strength, recovery, etc. changes throughout the month.  Check out the article below that gives diet and training guidelines during the different phases of your monthly cycle. I, personally, haven’t paid much attention to this, but plan on tracking and seeing if there is correlation for me. We are complicated beings!

http://liftbigeatbig.com/training-lifting-recovery-during-your-menstrual-cycle/