July 9, 2019

GROUP WARMUP
2 rounds in any order -
:30 Row/Ski
5 box step overs
10 double or single unders
5 kettlebell swings
100 meter jog

MIXED MODAL TRAINING
5:00 AMRAP
20 Double-unders (modify: 40 singles)
20/17 Calorie Ski-erg
Rest 2:00
5:00 AMRAP
10 Weighted box step overs Dumbbell:RX 50/35; M55+ 35/20; Box: 24/20
20/17 Calorie Row
Rest 2:00
5:00 AMRAP
20/17 Calorie Air-bike
15 Kettlebell swings (American) RX 55/35; M55+ 35/25
*heats of 7 every 7-8 minutes

MIDLINE
3 sets -
10 straight leg plate sit-ups
:30 superman hold

MOBILITY
2:00 box stretch
1:00 each side couch stretch

Kettlebell Class - Free This Saturday

We are holding a free kettlebell class, led by Cammy (Level 2 Kettlebell Instructor), this Saturday from 10-11 AM. It's free to members, but you must RSVP BY FRIDAY to hello@verostrength.com.

This class will give you the opportunity to spend time learning the proper techniques for common kettlebell movements like the swing, clean, and snatch. We will even discuss proper hinging and breathing. Don't miss out on this!