GROUP WARMUP
5 minute AMRAP –
:30 Air bike
:30 Row
5 Push ups
5 Kettlebell swings

TEST
Complete as many rounds as possible in 8 minutes of:
20/17 Calories Airbike
10 Kettlebell swings

Rest 2:00

Complete as many rounds as possible in 8 minutes of:
20/17 Calories Row
10 Push-ups

MIDLINE
3 sets of:
2 high amplitude arch to hollow/toes-to-bar + 5 toes-to-bar
8 tuck ups www.youtube.com/watch?v=obVuc0wZoss

MOBILITY
2 sets of:
:30 each side psoas stretch
1:00 passive bar hang
:30 each side, twisted cross

Saree Swim

Today, VS+C member Arielle Bagby debuts her newest swimwear form 9 AM to 1 PM at Rio Coco’s airport cafe. Arielle began making swimwear a few years ago and her unique designs quickly became so popular that she couldn’t keep up with production. She sought out to find the right factory to partner with and this summer, she traveled to Honduras to connect with Mi Esperanza, an ethical factory that elevates Honduran women out of poverty through education, financial opportunity and meaningful employment of ethical and fair wage fashion. Congratulations, Arielle!

Go see her newest designs and enjoy the best coffee in town!