GROUP WARMUP
4 minute AMRAP
:30 Air bike
:30 Row

PARTNER THRESHOLD TEST
4:00 on/1:00 off
30 calories row
30 calories air bike
60 Burpees to a target
*Complete 30 calories row and 30 calories air bike for each round before continuing to accumulate 60 burpees to a target . Once 60 burpees to a

target is completed, the test is over. 4 round cap.
*Score is time or burpees completed

MIDLINE
3 Sets of:
1:00 sandbag hold
1:00 hollow hold

MOBILITY
:30 Seated forward fold
:30 each way/leg 3-way hamstring stretch

Ride or Die Reminder: Friday at 6 PM. Sign up here: https://verostrength.com/ride-or-die/