Hali came up with this workout...

    Courtney, Crosby, and Carson -- our new Foundations peeps!  (Technically, Crosby isn't taking Foundatons)

- soft tissue + mobility work
- warm-up

A. Clean technique: 15 minutes

B. Airdyne Sprints
    1 min @ 90%
    1 min @ 100%
    1 min @ 95%
    1 min @ 95%
    1 min @ 90%
   Rest 5 min between each

C. Side Planks: 3 x 45-60 sec/side