GROUP WARM-UP
1:00 Bike
10 Burpees
5 Step-ups + 5 box jumps
5 Push-ups + 5 HSPU
5 Pull-ups + 5 chest-to-bar pull-ups
2 Burpee box jump overs
2 burpee handstand push-ups
2 Burpee bar muscle ups

METCON
Buy-in: 40/30 Calories on bike
directly into
5 rounds of
5 Burpee Box Jump Overs
5 Burpee Handstand Push-ups
5 Burpee Bar Muscle-ups
**22 Minute time cap

ALTERNATE METCON
Buy-in: 30/20 Calories on Bike
directly into
4 round of
5 Burpee Step Overs
7 Burpee to target
9 Pull-ups
**22 Minute time cap

MIDLINE
3 sets of:
10 Russian kettbell swings (emphasis on keeping shoulder retracted and suppressed)
100 Meter Sandbag Carry

HAPPY BIRTHDAY RACHEL HOLCOMB!

September Nerd Nite

We’ve got two gym members presenting at Nerd Nite tonight at 6 PM at Orchid Island Brewery. They are:

“So Many Likes” by video production hobbiest and local Meme expert, Flynn

Fidgeon.