Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  
  • Glycolytic
  • Oxidative
• Mode
  • Monostructural
  • Body weight / Gymnastics
  • External loads / Weightlifting

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Wrist stretch
• 2x10:
  • Push:  push-up
  • Pull:  pull-up or body row
  • Midline flex:  sit-up
  • Midline extend:  Superman
  • Hip open / close:  squat

WOD:
With your partner, choose an exercise from each mode.  Perform as many reps as possible in one minute.  Rotate between stations, and rest one minute after completing a round.  Three rounds.

• Monostructural
• Weightlifting / external loads
• Gymnastics / bodyweight
• Weightlifting

Stretch