GROUP WARM-UP
2 Rounds
5 Step up + 5 Box jump
:30 Row
5 Step over + 5 Box jump over
:30 ski
METCON
For time:
40 Box jumps 24″/20″
1000 Meter row
40 Box jump over 24″/20″
1000 Meter ski
15 minute time cap
Heats of 7; 10 minutes stagger start
ALTERNATE METCON
For time:
20 Step-ups
800 Meter row
20 Step overs
800 Meter ski
MIDLINE
5 sets of:
10 Abmat sit-ups
:20 Hollow hold
:20 Plank
:20 Left plank
:20 Right plank
:20 Rest
MOBILITY
1 set of:
2:00 each side, couch stretch
2:00 each side, pigeon stretch
2:00 frog stretch
Victory Grips – Discount
We are placing a bulk order with Victory Grips. By ordering in bulk, we can offer you 10% off your grips. So, check out the website and email Wendy your desired style, quantities and sizes. contact@verostrength.com. Deadline is January 5 to order.
Winter Apparel – Second Run
We’ve had more requests for our sweatshirts, hoodies and pants. So, we are doing another run. Please visit the link here and send Wendy your order
by January 5. contact@verostrength.com
https://verostrength.com/winter-apparel-pre-order/
