GROUP WARM-UP
2 sets of –
:30 bike
5 Kettlebell swings
5 foam roll wall slides
5 Goblet squats (tempo)
5 beat swings
5 toes to bar

METCON
For time:
21-15-9 reps of:
Calorie Bike erg
Kettlebell Swings 55/35
Toe-to Bar
*10 minute time cap*

ALTERNATE WORKOUT
15-9-6 reps of:
Calorie Bike Erg
Russian Kettlebell swings
Abmat situps

STRENGTH
3 sets of:
5 Hex Bar Deadlift
50 foot sled push 95/65

3 sets of:
3 Hip Thrusts
12 banded Glute bridges +:25 Glute bridge hold

Nerd Nite Tonight! 

Pace & Time: 6 PM at Orchid Island Brewery
Theme: The Animal Kingdom
Topics: #Farmlife, The Navy Seal K9 program, Save the Chimps Sanctuary