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

AEROBIC CONDITIONING
Complete as many rounds as possible in 10 minutes of:
200 meter ski
500 meter bike erg
@ 10:00
Directly into;
800 meter row
800 meter run
*Score is rounds & total time*
*heats of 7 every 11 minutes*

ALTERNATE AEROBIC CONDITIONING
Complete as many rounds as possible in 10 minutes of:
200 meter ski
500 meter bike erg
@ 10:00
Directly into;
400 meter row
400 meter run

MIDLINE
3 sets continuously of:
:20 Plank
:20 Left plank
:20 Right plank

MOBILITY
1:00 passive bar hang
:30 each side soles stretch
:30 each side gastric stretch

HAPPY BIRTHDAY CAMMY, JEN WATSON,

MIKE OTT & JEREMY SCHWIBNER

80s Workout 

Don’t forget about our 80s-theme partner workout on October 20 at 11 AM. No need to have a partner lined up before, just show up and we will match

you up with someone, just grab that vintage workout gear!