GROUP WARM-UP
3 x :30 Bike/:15 second rest
3 x :30 Air squats/:15 second rest
3 x :30 Row/:15 rest

METCON
For time:
2 rounds of –
30/25 calorie row
10 1-arm kettlebell front squat 55/35 (round 1 right arm; round 2 left arm) https://www.youtube.com/watch?v=SurEvlT0fqI
100m suitcase carrying same kettlebell (alternate arms at 50m)

Directly into

2 rounds of –
30/25 calorie air bike
10 1-arm kettlebell front squat 55/35 (round 1 right arm; round 2 left arm)
100m suitcase carrying same kettlebell (alternate arms at 50m)
*25 minute time cap

ALTERNATE METCON
2 rounds
25 calorie row
15 air squats
50m suitcase carry

Directly into

2 rounds
25 calorie bike
15 air squats
50m suitcase carry
*25 minute time cap

MIDLINE
3 sets of:
12 leg raises (D-ball on stomach)
:45 sandbag hold (Heavy)

HAPPY BIRTHDAY HEATHER YOUNG! 

Girl’s Night Out

Women on Vero Strength + Conditioning: Our annual Girl’s Night Out will be Saturday, August 19. We are meeting at South Social at 6 PM. We need a headcount for the reservation, so please sign up at the gym by August 16.

Feel free to bring a friend.

We will eat, drink and socialize at Southern Social from 6 PM to around 7:30 or so before meeting the guys at Sean Ryan pub at 8 PM.

Last year’s theme was wigs. This year: wear black or white.

So, clear your calendar, arrange for a sitter and get ready for some fun!