10′ Warm-Up Jog
Stretches

Calorie Race:
50/75 Cal Bike For Time
Rest 5:00
70/95 Cal Row For Time
(If there are more than 12 people split into 3 groups. The 3rd group will go hold a 1’on/1’off plank while others are working)

(If it’s nice out we can bring the equipment outside)

Score: Total time

4 Rounds at a moderate pace:
Nordic Hamstring Lowers x6
Walking Lunges x10ea
Partner Leg Toss x10ea