September 10, 2019

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

THRESHOLD TEST
For time:
100 meter sled push RX 180/90
30/25 calorie Air-bike sprint
20 burpee box jump overs (ALTERNATE: Step overs) 24/20
6 rope climbs (ALTERNATE: 15 strict pull-ups/25 ring rows)
*heats of 5 every 3-5 minutes; goal is to move quickly as possible through each movement

MIDLINE
2 sets-
5 each side 1/2 kneeing med ball pass with a partner
*trainer led

2 sets -
:20 plank hold
10 plank shoulder taps

Exciting News
Today, you should receive an email inviting you to download the TeamBuildr app. Starting next week, we will be delivering our programming via the app instead of on our website. Each Sunday, you will receive the entire week's workouts and you will have the ability to log your outcomes. If you don't see the email by midday on Tuesday, check your junk folder. If it's still not there, please send an email to contact@verostrength.com and let me know.

Dance the Night Away at Rio Coco Cafe
On Saturday, September 21 from 7-10 PM, Rio Coco is hosting a dance party at their airport location! Rio Coco is a non-profit whose proceeds go to funding schools in Nicaragua.

You can shake your groove thang while enjoying finger foods, desserts, and raffles. (They won't be serving alcohol, but you can BYOB.) Dance lessons will be conducted by SOUL from 7-8 PM and tickets are $30/person, available at the gym. For more information or to become a sponsor, contact them at 772-226-5760.