Warm-up

3 Rounds

10/8 Calorie Row/Bike

30sec Front Plank

10 Ring Rows

Energy Systems:

15-minute time block:

“Minute to Win it”

*teams of 2-4

Each team member must do Row and Bike 2 times

*rest as needed in between, one team member going at a time

1 minute FULL SEND for each person…total calories “wins”…but everyone wins with this format

MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

20 Plate Hops

20 Plate Ground to Overhead

20 AbMat Sit-ups

*Pace Goal: 4-5 Rounds

*Breathe, move, enjoy fitness before the next Open workout

Beginner: 25/10

Intermediate: 25/10

Advanced: 45/25