GROUP WARM-UP
2 Rounds
5 Front squats – 5 Thrusters
5 Pull ups – 5 Chest to bar pull ups
:30 Air bike

LACTATE SPRINT TEST
For time:
15 Thrusters RX+115/75; RX/ 95/65; Master 55+ 95/55
18 Pull-ups (Rx+ Chest-to-bar pull ups)
21/18 Calories air bike
3 minute time cap

Rest 5 minutes

PACING TEST
7 minute AMRAP
15/13 Calories ski
7 Burpee box jumps 24/20
Heats of 7

ALTERNATE METCON
For time:
15 Sandbag squats
15 Bar or ring rows
15 Calories air bike
3 minute time cap

Rest 5 minutes

7 minute AMRAP
10 Calories ski
7 Burpee

MIDLINE – ISOMETRIC HOLD & OBLIQUES
4 sets of:
1:00 Sandbag hold
25 Meter Single arm reverse sled drag – right
25 Meter Single arm reverse sled drag – left
:20 Suitcase hold, right
:20 Suitcase hold, left

Santa 1-Miler 

Have you always wanted to do a short race dressed as Santa? Well, your dreams have been answered. On Christmas Eve at 7:30 AM is the Santa 1-miler

in downtown Vero. Sign up here: https://runsignup.com/Race/FL/Viera/RunRunSanta1Mile