GROUP WARM-UP
:30 Calories Air bike
5 Burpees
5 Front squats (empty bar)
:30 Calories Air bike
5 Lateral burpees over the bar
5 Squat cleans (empty bar)
:30 Calories Air bike
5 Lateral burpees over the bar
5 Clusters (empty bar)

METCON
5 Rounds for time:
15/12 Calories Air bike
12 Lateral burpees over the bar
7 Clusters RX 135/95 Master 105/65
15 Minute time cap

ALTERATE METCON
3 Rounds for time:
12 Calories Air bike
10 Burpees
7 Sandbag squats

STRENGTH
4 sets of:
10 Bicep curls (barbell)
10 Side delt raises (dumbbell)

MOBILITY
1 sets of:
1:00 Each side pigeon stretch
2:00 Frog stretch
1:00 Box stretch

Nerd Nite

If you’re free tonight (Wednesday), head over to Orchid Island Brewery at

6 PM for Nerd Nite, where three local experts present facts about their industry or personal interests. I will be talking about “Fitness Myths.” Hecklers welcome!

PS: we will be on the patio, so dress accordingly!