GROUP WARM-UP
:40 Row
100 Meter run
:40 Ski
100 Meter run

METCON
For time:
1500 Meter row
500 Meter run (rain plan – 50 double-unders)
1500 Meter ski
500 Meter run
23 Minute time cap
Heats of 7 every 12 Minute

ALTERNATE METCON
For time:
800 Meter row
200 Meter run
800 Meter ski
200 Meter run

MIDLINE
2:00 Minute Sandbag hold

Rest 5 Minute

1:00 Minute Sandbag hold

MOBILITY
2 sets of:
15 cat cows
1:00 each side pigeon stretch

HAPPY BIRTHDAY JILL! 

Jazz Dance Class 

We’ve arranged for a fun girl’s night on October 27…read more here: https://verostrength.com/jazz-dance-class-october-27/

Running as a Skill 

Don’t forget: we are enrolling in our speciality running course. All details here: https://verostrength.com/running-as-a-skill/