Don’t forget, this Thursday in the Community Commons, SSgt Haley “MIST” Jones will be running her Yoga class at 0700 and 1400.  Add this to your weekly routine and watch the body recover quicker! Click the poster for the link to sign up.

Warmup:

1:00 Echo Bike
Walking Lunge 30’

Heel2Toe 30’

Side lunge 30’ ad back

10 Bow to Bends

1:00 Ski Erg

10 Over& Backs

10 Huggers

WOD:

Every 5 Min for 30 Min, complete:

18/15 Cal Echo Bike

15/12 Cal Ski Erg

Score = Total work time

Time cap per set – 4:30

Video courtesy of Train FTW.

The goal should be to finish each set in 4 minutes of less.

Scaling Options:

If you are not able to finish the required cals in 4:30 in any given round, reduce cals

Cool Down:

Roll out T-Spine – 2 Min

Couch Stretch – 1 Min per side