• Don't forget about "Friends and Family Month".
• Got snowplow?
• Got stereo?
• Schedule adjustments

• ONDEG Fitness, 108 Highway 221, Choteau, MT
• (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway.  Former location of Howard's Plumbing.)

• 6am
• 11am-2pm (open gym by appointment only)
• 6pm
• 7pm

• Metabolic conditioning
  • Oxidative
• Mode
  • Monostructural
  • Mobility

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Wrists
• Perfect / Samson stretch
• Windmill stretch
• Scorpion stretch
• Pigeon stretch
• Wrist stretch
• Achilles stretch
• Shoulder stretch
• Squat stretch
• 3x length of gym:
  • Run (forward)
  • Run (backward)
  • Sprint
  • Hop (single leg)
  • Hop (other leg)
  • Broad jump

• Rollers

• One mile sprint on the Airdyne x5, recover between rounds.

OR

• Two minute sprint for distance on Airdyne x5, recover between rounds.

• GHD back extension, 3 x 10