GROUP WARM-UP
2 Rounds of:
100 Meter run
15 Burpees
5 Step-ups
5 Box jumps
:30 Air bike

METCON 
For time:
1000 Meter run
25 Burpees to a target
15 Box jumps 24/20
50/40 Calories erg bike
15 Burpees to a target
25 Box jumps 24/20
1000 Meter run
26 Minute time cap
Heats of 7 every 7 minutes

ALTERATE METCON 
500 Meter run
15 Burpees 
10 Box jumps 
30 Calories erg bike
10 Burpees 
15 Box jumps 24/20
500 Meter run

MIDLINE
3 sets of:
6 each side banded anti-rotation deadbug www.youtube.com/watch?v=11vXiD5qTBc
5 each side kettlebell Turkish sit-up www.youtube.com/watch?v=qjH-JUnyhCY

MOBILITY
2 sets of:
2:00 each side pigeon stretch
2:00 frog stretch

HAPPY BIRTHDAY CARLO MARQUES!

Beer Mile – This Saturday!
Join us this Saturday at noon for our 2nd Annual Beer Mile. It’s free, just show up with your four cans of beer (5% ABV). And make sure you have a designated driver or uber.
Competing? Review all the rules here: https://verostrength.com/our-2nd-annual-beer-mile/