GROUP WARMUP
4 minute AMRAP
:30 Row
:30 Ski

PARTNER CONDITIONING
Row 5:00 @ 75% for calories
Rest 2:00
Row 5:00 for max calories

Rest 2:00

Ski 5:00 @ 75% for calories
Rest 2:00
Ski 5:00 for max calories
*one partner works at a time, split work anyway
*Score is calories from the “max” calories interval (not 75%) 

MIDLINE
3 Sets of:
1:00 sandbag hold
1:00 hollow hold

MOBILITY
:30 Seated forward fold
:30 each way/leg 3-way hamstring stretch

Ride or Die 

Friday at 6 PM – sign up  here: https://verostrength.com/ride-or-die/