Monthly Match is ON this Friday!

For those of you staying in town this weekend, this Friday we’re having our MONTHLY MATCH!

Always, Tom will be running the show. It starts at 6:15 pm. Expect a partner or a team workout. Bring some beers, or some ciders, or some delicious Palm Bay and stick around after for a drink with the group. If you’re new to the community, it’s a great way to get to know people.

ALEX AT NUTTS CUP

Wednesday

Preparation:

A) Coach Choice

B) 15/15 Single Leg Glute Bridges

Strength/Skill:

a1) Barbell Glute Bridge 3×8+
a2) Inverted Ring Rows (221) 3×10

• Pin the ribcage down. Foot position should be placed where gluteals are felt most
• Increase weight with every set
• On final set, cut weight to 50% and burn it out
• On the rings: 2sec Eccentric, 2sec Concentric, 1sec Isometric

Conditioning:

With a partner, complete:

8 Rounds (Trading off)
24 Calorie Row
8 Lateral Burpees

*Do burpees parallel to the rower, jump over the rower between reps