GROUP WARM-UP
3 rounds, increasing pace per round, of:
:30 row
:30 Bike erg
:30 Ski

PARTNER CONDITIONING (INTERVALS)
8 sets of:
1:00 Row max calories
1:00 Air bike max calories
1:00 Ski max calories
1:00 Rest
Split anyway, one person one machine works at a time score is total calories

MIDLINE
3 sets of:
5 V-up to tuck-ups
100ft sandbag carry

MOBILITY
2 sets:
:30 each side psoas stretch

1:00 passive bar hang

HAPPY BIRTHDAY TO RACHEL HOLCOMB! 

Ride or Die

Have you tried our Friday night spin class where we utilize both the Assault and Concept 2 Bike Ergs? It’s a great workout and a fantastic way to prepare for the Dry Tri. Reserve your bike at: https://verostrength.com/ride-or-die/