BARBELL
8 x 1 squat clean + 2 tempo front squats (2 seconds down, fast up. No pause!)
70 – 85%

ALTERNATE
5 x 5 sandbag squats

3 sets of:
8 steps front rack reverse lunge (barbell)
:35 kettlebell front rack wall sits

3 sets of:
10 ring push ups (scale = perfect push-ups)
3 weighted strict pull ups + 3 strict pull ups + 10 bar or ring rows

MIDLINE
3 sets of:
120ft suite case carry each arm
:30sec plank left
:30sec plank right

MOBILITY
1 set of:
2:00 (each side) pigeon stretch
2:00 frog stretch

chEAT Day – this Saturday! 

If you haven’t cleared your calendar for Saturday, what are you waiting for?!

That morning, all classes will perform a partner workout called “Sugar Rush”, then at 6 PM, we conclude chEAT Day with a get-together and dessert contest at Rio Coco Cafe.

Here’s a quick timeline of the evening…

6 PM – Doors open  at the cafe (coffee and food for sale, BYOB)
6:30 PM – 7:30 PM – you may taste 15 desserts by members competing in the

dessert contest and vote!
7 PM – our five “official” judges will taste and score based on five criteria
8 PM – winners announced/trophies presented for Judge’s Choice and People’s Choice
9 PM – we’re done!

Note: we will have music and an open mic all night, so if you have a talent (or you think you do), now’s your chance to shine!

Rio Coco is located at 3300 43rd Ave #3, Vero Beach, FL 32960.