GROUP WARM UP
2 Sets of:
10 Calories Bike
10 Barbell Front Squats (Second round add weight)
10 Barbell Push Press
10 Push-Ups (Second round HSPU)

METCON
AMRAP in 14 Minutes
20/18 Calorie Assault Bike
15 Handstand Push-Ups
10 Front Squats RX+ 155/110; RX 135/95; M55+ 115/75

ALTERNATE METCON
AMRAP in 14 Minutes
15 Calorie Assault Bike
10 Dumbbell Press
7 Front Squats

MIDLINE
1 Set of:
1:00 Plank
:30 Hollow Hold
1:00 Plank
:30 Superman Hold
1:00 Plank
:30 Side Plank each side

MOBILITY:
2 sets of:
1:00 Frog Stretch
1:00 Box Stretch

HAPPY BIRTHDAY WHITNEY! 

Girls & Guys Nights 

Women of Vero Strength + Conditioning: are you coming to girl’s night on Saturday, August 26? If so, please RSVP at the gym. We will meet at Southern Social at 6 PM for drinks and appetizers. I need a headcount for our RSVP (sign up by August 23).

Guys: you will meet ay 6 PM at Blue Agave.

We will all meet up later (say around 8 PM) at Sean Ryan Pub.

Fun times!