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!