GROUP WARM-UP
3 sets:
:30 bike
10 scap pull ups->5 pull ups->1 rope climb
:30 row
10 beat swings->10 knee raises->5 toes to bar

METCON
For time:
7 rounds of
10/9 calorie bike
1 rope climb

directly into:

7 rounds of
12/10 calorie row
8 toes to bar
*22 minute time cap (at 11 minutes, all athletes must move onto second metcon)

ALTERNATE METCON
For time
5 rounds of
10 calorie bike
5 ring rows

directly into:

5 rounds of
12 calorie row
8 abmat sit ups

MIDLINE (Trainer led)
4 sets of:
:45 hollow body
:45 superman
:30 rest

MOBILITY
2:00 each side twisted cross
2:00 box stretch
1:00 passive bar hang

REMINDER: Orders for winter apparel are due! https://verostrength.com/winter-apparel-pre-order/