GROUP WARMUP
4 minute AMRAP -
:30 bike erg/row
100 meter run
PARTNER RELAY
As a team of two,
Minute 0-10:00
6 rounds of:
200 meter row
100 meter run
Minute 8:00-20:00
4 rounds of:
300 meter ski
200 meter run
Minute 16:00-30:00
2 rounds of:
1000 meter bike erg
500 meter run
*each partner must complete a round before switching; partners must tag hands to switch
MIDLINE
EMOM 12:00
1:00 10 Abmat sit ups
2:00 10 Kettlebell dead bugs
3:00 :20 hollow hold
4:00 5 Tuck ups
One Simple Thing
Overhauling your life all at once is hard, overwhelming, and usually doesn't work. So, I am challenging all of you to look at your daily habits and pick ONE thing you can change and sustain. So...
Don't try to change too much at once. Pick the most "damaging" thing you're doing. Be strong and change it. Once it's a habit, you can look at other changes, but one step at a time usually results in more lasting change.
