GROUP WARM-UP
1 Rounds of:
:30 Row
50 Meter sled push
10 Russian kettlebell swing
:30 row
100 m run

INTERVALS
4 sets of:
15/12 Calories row
100 Meter sled push 100/50
15 Russian kettlebell swing 55/35
Rest 3 minutes between sets

THERABAND/SHOULDER REHAB
1 set of:
10 each arm extension
10 each arm flexion
10 each arm internal rotation
10 each arm external rotation
10 each arm kneeling adduction
10 each arm abduction

Checklist for the Beer Mile

We will hold regular classes tomorrow, then The Beer Mile is at 11 AM! Don’t forget to :

• Wear green
• Bring your canned beer (5% ABV) or canned non-alcoholic option (root beer, bubbly water)
• Make sure you have a designated driver or Uber

Review all the details here: https://verostrength.com/the-beer-mile/

Note, we will stick to the official Beer Mile rules as outlined HERE.

We will run heats based on division. We’ve got lots of smack-talking started already…can’t wait to see who wins the Vero Strength custom beer mugs!