GROUP WARMUP
3 sets –
100 meter run
5 beat swings
5 ring rows/pull-ups
5 barbell front squats => thrusters => wallballs
THRESHOLD TEST
3:00 on/1:00 off
200 meter run
10 pull-ups
50 wall balls RX+ 30/20 RX 20/14 Masters 20/10
*If you finish all 50 reps of wall balls within the 3:00 “on,” you are
done. If not, you will rest 1:00 and complete the remaining reps of wall balls in the next round after starting once again with the run and pull-ups.
3-round cap
ALTERNATE THRESHOLD TEST
3:00 on/1:00 off
200 meter run/row
10 ring rows
50 wall ball squats
TRIPHASIC CONCENTRIC
4 sets of 3 Hex bar deadlifts @65%
Tempo: Controlled down (normal speed), as fast as possible up
3 each leg dumbbell split squat
Tempo: Controlled down (normal speed), as fast as possible up
MOBILITY
:30 each way, leg banded 3-way hamstring stretch
1:00 box stretch
:30 each side, pigeon stretch
Nerd Nite October
Tonight’s edition of Nerd Nite Vero Beach is going to be off the chain! The speakers/presentations are:
Cynthia Ekren, Certified Integrated Imagery Therapist
Tarot – When you get the Scary Cards!
Robby Mooney, Horror Movie Buff
Iconic Horror
Larry Lawson, Paranormal Investigator
The Hauntings of Indian River County
Join us at American Icon Brewery. The fun starts at 6 PM!