Run 5k- Warm up slow, slow slow slow around a mile of warm up. get some sprint intervals run (spring 20 seconds, run slow for a minute, sprint 20 seconds.
Other option is to a row or ski a fast 5k.
9am and 10am
*do 1 workout or do all 3, do them as partner workouts if you want. just show up
15-12-9-6-3 reps for time of:
12-14-16-18 reps for time of:
21-15-9 reps for time of:
Calories, Air Bike