GROUP WARM-UP
2 sets
50 Meter sled push
100 Meter row
10 Shoulder to overhead (empty bar)
1 Rope climb

METCON
For time:
200 Meter sled push 50/20
1500 Meter row
30 Shoulder to overhead RX 135/95; Master55+ 105/65
7 Rope climbs
25 Minute time cap

ALTERATE METCON
For time:
1500 Meter row
30 Push press
15 Ring rows

STRENGTH
EMOM for 5 minutes:
5 barbell rows, supinated grip
5 barbell curls
*Go heavy. 2 barbells needed, so partner up with someone who will use

the same weight.

5K Reminder

Don’t forget: we are getting a group together to run the Haffield Strong 5K on September 23. If you plan on running, please post to comments here: https://verostrength.com/haffield-strong-5k/