August 20, 2019

GROUP WARMUP
2 sets -
:30 air bike
5 scapular pull-ups
5 burpees
5 box jump overs
1 rope climb or 3 ring rows

THRESHOLD TRAINING
For time:
200 meter sled push RX 180/90
1:00 rest
30/25 calorie Air-bike sprint
1:00 rest
20 burpee box jump overs (ALTERNATE: Step overs)
1:00 rest
6 rope climbs (ALTERNATE: 10 pull-ups/18 ring rows)
*heats of 5 every 3-5 minutes; goal is to move quickly as possible through each movement

DUMBBELL STRENGTH COMPLEX
2 sets:
5 dumbbell renegade rows www.youtube.com/watch?v=wTqlJ0aoJlM
+ 5 dual dumbbell snatches (modify: dumbbell snatch)

HAMSTRING AND GLUTES
3 sets:
10 banded deadlifts
8 hamstring gliders on the rower (tempo: 4-seconds down, fast up)
5 glute bridges (:03 hold at the top of each rep)

MOBILITY
2:00 each side twisted cross

Last Call for Wim Hof

The Wim Hof workshop is THIS Saturday from 11 AM to 4 PM. Get in on it here: https://verostrength.com/wim-hof-method-august-24/