GROUP WARMUP
5 minute AMRAP
:30 bike
5 barbell hang cleans
5 burpees
1 rope climb

LACTATE THRESHOLD TRAINING
2 minutes of:
Max calorie Airbike

At 3 minute mark move directly into:

3 rounds for time of:
3 rope climbs
5 power cleans RX 135/95; Masters 95/65
8 bar-facing burpees
*1 calorie on bike=5 seconds, subtract total calories from total time
*13-minute time cap
*heats of 7 to 9 athletes every 10 minutes

ALTERNATE LACTATE THRESHOLD TRAINING
2 minutes of:
Max calorie Airbike

At 3 minute mark move directly into:

8 ring rows
5 hang power cleans
8 burpees

POWER TRAINING
3 sets –
7 hex bar Deadlifts
5 (each leg) single leg dumbbell reverse lunge with raise (one DB in each

hand)

MOBILITY
1:00 saddle stretch
1:00 couch stretch each side
1:00 pigeon stretch each side

First Annual First Responders Cook-Off 

Support the first responders at our gym by attending the FRF Cook-off. Contestants are from Indian River County Sheriff’s Office, Indian River County Fire Rescue, Vero Beach Police Department, Vero Beach Lifeguard Association, Sebastian Police Department, Indian River Shores Public Safely and Fellsmere Police.

Information can be found at https://www.frfcookoff.com