Adopt-A-Child for Christmas!!
Last day to get your gifts to the gym.

“Get Your Mind Right”

Every 1 min for 15 mins:
15 Bike Calories + 1 Burpee
14 Bike Calories + 2 Burpees
13 Bike Calories + 3 Burpees
12 Bike Calories + 4 Burpees
11 Bike Calories + 5 Burpees
10 Bike Calories + 6 Burpees
9 Bike Calories + 7 Burpees
8 Bike Calories + 8 Burpees
7 Bike Calories + 9 Burpees
6 Bike Calories + 10 Burpees
5 Bike Calories + 11 Burpees
4 Bike Calories + 12 Burpees
3 Bike Calories + 13 Burpees
2 Bike Calories + 14 Burpees
1 Bike Calorie + 15 Burpees

*Easy 2-3 minute bike, walk or row immediately following the EMOM.

This workout is a gem and a gut check! The bike and burpee reps are in the same minute. As the bike reps decrease the burpee reps will increase. It is likely that the middle of this workout will feel the easiest in an odd way and once you transition into the rounds with higher burpee reps you will need to push the pace. Athletes who are concerned with getting the work done inside the minute could cut the reps back and repeat a few rounds.

Post Work
Roll/Smash Quads/IT bands 2 minutes each
Pigeon Stretch 2 minutes each
Forward Fold 2 minutes