Row, run, ski, or bike or even skip some rope!

Pick your favorite activity and crush it!

There are really no excuses for you to not do this workout.

For those of you who don’t mind the cold and the wind, you can go outside and run.

If not, we have plenty of indoor activities for you.

Speaking of indoor activities, don’t forget about our Holiday Party on Saturday!  It’s our 12th annual!

Today we’ll start out with our 5 minute joint mobility routine and then hit the following warm up:

20 seconds work/20 seconds rest for 3 rounds of:

• row,shuttle run,ski,bike,jump rope(pick the activity you will be doing today)
• push ups
• Jumping jacks or body weight squats

Here are your intervals for your workout. You can go solo, or with a partner on this.  If you are solo, you will rest for the amount of time it took to do the interval.

If training with a partner, you will rest while your partner is working.

Beginner Intervals:

• 100m
• 300m
• 500m
• 700m
• 900m

Non-beginners

• 200m
• 400m
• 600m
• 800m
• 1000m

How long did it take you to get through this?

What option did you choose?

What was your aver age pace?

Have a great day!