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Happy Birthday Melissa Panger!

Holiday Schedule Reminder
Saturday Dec 31st: Classes at 8am & 9am
Sunday Jan 1st: Open Gym 11am-1pm
Monday Jan 2nd: Classes at 8am & 9am

Warm-Up:
EMOM x 8
1: Leg Swings
2: Easy Row
3: Easy Bike
4: Up/Down Dog + Spiderman Lunge
5: 40-sec Row Hard
6: 40-sec Bike Hard
7: 20-sec Burpee + 20-sec Box Step Up
8: 4 Burpee Box Jump Over

WOD:
Every 5:00 for 25:00 (5 Sets)
21/18 Calorie Row
15/12 Calorie Bike
9 Burpee Box Jump Over (24/20)

Goal is 3:00-3:30 per round.

Scale reps if any round takes longer than 4 minutes.

Mobility:
5:00 Foam Roll