GROUP WARM UP
2 rounds of:
:30 Air bike
5 Push press
5 Front squat
5 Thruster
1 Rope climb or 5 ring row

METCON
For time:
4 Rope climbs
16 Thruster RX 155/105 ; Intermediate 115/80; Master55+ 105/65
3 Rope climbs
12 Thruster
2 Rope climbs
8 Thrusters

ALTERNATE METCON
10 Ring rows
16 Dumbbell thrusters
8 Ring rows
12 Dumbbell thrusters
6 Ring rows
8 Dumbbell thrusters

STRENGTH
2 Sets of:
7 Banded glute bridges www.youtube.com/watch?v=wtHLEYUheCI
7 Dumbbell stiff leg deadlift
8 Banded pull throughs www.youtube.com/watch?v=ZuKowDpVVXM
12 Banded dead bugs www.youtube.com/watch?v=wCwn7-Z-XjE

HAPPY BIRTHDAY TO ZACH WESTROM!

Nerd Nite Tonight

Join Flynn Fidgeon and I (Wendy) tonight for Nerd Nite Vero Beach. This month’s theme is “Epic Travel” and you’ll hear from a travel photographer (10 places in 10 minutes); a hiker (Tales from the Appalachian Trail) and

a safari expert (trekking Africa with kids and on a budget).

The fun kicks off at 6 PM at Bungalow Bar. No cost to attend…join us for a little “thinking and drinking!”