GROUP WARMUP
2 rounds of:
5 beat swings
5 toes to bar
5 wall balls
10 single or double-unders
:30 rest
MIXED MODAL INTERVAL TRAINING
Every 3:00 for 21 minutes
Complete:
12 Toe-to-Bar
15 Wall-balls 20/14
40 Double-unders (Modify: 60 single unders)
*stop when all reps can no longer be completed in 3:00 or at 21:00 mark
ALTERNATE INTERVAL TRAINING
Every 3:00 for 21 minutes
Complete:
12 abmat situps
15 wallball squats
40 single unders
ISOMETRIC HOLD AND ROTATION WORK
3 sets -
5 Pallof press + :10 hold
:30 Hollow hold
10 Russian Twists (plate or kettlebell)
MOBILITY
1:00 Seal pose
1:00 seated saddle stretch
HAPPY BIRTHDAY DREW SWEENEY!
Happy Anniversary!
All these wonderful people share an April anniversary at Vero Strength + Conditioning:
Ten Years
Chuck Sullivan
Seven Years
Dolf Kahle
Hank Wolff
Rana Khan
Six Years
Jill Wheeler
LJ Morrison
Five Years
Lukas Bagby
Nicole Schneeberg
Four Years
Jeremy Odom
Taylor Rye
Three Years
Brian Mooney
One Year
Andy Mayo
Alexandria Atwater
