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February 27, 2019

26
Feb

February 27, 2019

GROUP WARMUP
4:00 AMRAP –
:30 airbike
10 walking lunges -> dumbbell walking lunges
5 Dumbbell hang cleans
5 box step overs

TEST
Minute 0-7:00
3 Rounds for time:
50-foot Dumbbell front rack walking lunge 55/35
10 Dumbbell Hang cleans 55/35
Minute 7:00-10:00
20 Box Jump overs 24/20
Max Calorie Air bike 
*For every calorie earned on air bike, subtract 3 seconds for men/ 5 seconds for women from your time on the first portion.
*Heats of 7 every 7-8 minutes

RHOMBOID/SCAPULA/LAT WORK
3 sets –
5 Dumbbell seal rows
:20 ring row hold (hold at top)

CORE CONTRACTION AND STABILIZATION
2 sets –
5 each side pallor press + :10 hold
:30 hollow hold
10 abmat situps

MOBILITY
1:00 saddle stretch
10 PVC pass throughs

HAPPY BIRTHDAY TO MICHELE MAHOLTZ!

Nerd Nite Tonight
Head on over to Kilted Mermaid tonight for the February edition of Nerd Nite Vero Beach. This month features a “love” theme and you’ll hear from a psychologist about the “Five Love Languages,” a singer-songwriter on “How to Write a Love Song,” and an artist whose heart-themed murals grace many buildings downtown. It all starts at 6 PM.

Ride or Die
During the Open, we will put our Friday night spin classes on hold…and look forward to picking them back up on March 29!

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