onrampgraduatesMaddie Bird, Beth, Tracy, Andrew and Lauren just finished up their third On-Ramp and will now be joining our group classes. Welcome, guys!

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. Technique review: the burpee.

3. Technique review: the fireman carry.

4. "The Last Mile"

"The Last Mile" is a 25 minute workout in two parts.

Part A: In teams of two: one mile partner carry (800m/each). Fireman's carry or piggyback. Divide distance equally; other than that it's up to you (400m, 200, 100m at a time).

If carrying another person for any distance exceeds your current capacities, don't worry. You can sub sandbags, kettlebells or medicine balls.

Part B: With time remaining 'til 25 min, max effort burpees (one athlete works at a time).

Score is team total # of burpees. Have fun!