GROUP WARMUP
3 sets –
:30 row/ski
5 beat swings -> toe-to-bar -> pull-up
5 box step ups -> box jumps
5 burpees

GYMNASTICS CONDITIONING
For time:
21-15-9 reps of:
Push-ups
Row Calories
directly into:
15-12-9 reps of:
Pull-ups 
Ski-erg Calories 
directly into or at 11:00:
12-9-6 reps of:
Toes-to-Bar
Burpees to target
*16 minute time cap
*Heats of 9 every 6 minutes

MIDLINE
3 sets –
10 V-up to Tuck-ups
50 meter sandbag carry

MOBILITY
1:00 pigeon stretch each side
1:00 box stretch

Final Call – Dry Tri Winter Challenge
Registration closes Friday for our ski-ride-run event. Interested? Check out the details here: https://verostrength.com/the-winter-dry-tri-march-3/

Last Call for Open Shirts
Now that registration is closed, we are ordering Open shirts. These are pre-order only, $20. If you’d like one, email contact@verostrength.com with your size. Design is below, all registered competitors will be listed on the back.