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.
“Water” by Vincent Burke. Vinnie is the Utilities Director for Indian River County.
From what I hear this presentation discusses where your poo goes after you flush!