Jan 4

Warm Up: 1 min each
1) Down and backs (high knee, butt kick, kick outs, lat walk)
2) Jump rope
3) Wall sit
4) Band pull apart
5) Pillar plank

2 rounds:
Every 5 min:

Station 1:
25/20 Cal Row
20 Push Up on bar
20 Medball Sit ups

Station 2:
1 mile bike
20 Ring Row

Station 3:
200m Ski
Prowler down and back
20 step up
20 Lat over
20 bench dip

Nate Sagez

“The future depends on what you do today.” –Mahatma Gandhi

“Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”