GROUP WARMUP
2 sets –
:30 Ski erg
5 Beat swings/5 pull-ups
5 Pushups/3 handstand pushups
5 Kettlebell swings
5 Burpees
5 Box jumps

METCON
AMRAP in 5 Minutes:
12 Pullups
10 Burpees to a target

rest 3 minutes

AMRAP in 5 Minutes:
10 Handstand Pushups
8 Box Jumps RX 24/20 M55+ 20/14

rest 3 minutes

AMRAP in 5 minutes:
8 Kettlebell swings RX 55/35 M55+ 35/20
6 Burpee box jumps RX 24/20 M55+ 20/14

ALTERNATE METCON
AMRAP in 5 minutes:
12 Ring rows
10 Burpees

rest 3 minutes

AMRAP in 5 minutes:
10 pushups
8 Box step ups

rest 3 minutes

AMRAP in 5 minutes:
8 Russian Kettlebell swings
8 Burpee box step ups

MOBILITY
2 sets –
:30 Soleus stretch
:30 Gastroc stretch
1:00 Box stretch

Lucky in Love

Today, LJ and Lacey are getting married in Ireland! Congrats to you both…we can’t wait to hear all about it.

Victory Grip Pre-order

We are placing an order for Victory Grips. If you want a pair, check out the link below and email your style and size to contact@verostrength.com by Friday. Most of us have the 4-finger Stealth Grips. They are $45 and we will charge your card when they arrive. Save on shipping and get us your order!

https://www.victorygrips.com

Norma & Fia’s 

The first 100 athletes to work out today can claim their free Nooma! Also, if you are interested in Fia’s Fresh Meals, you can sample their food at the 4:30, 5:30 and 6:30 PM classes.