GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Foam roll wall slides
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 10 minutes
1 squat snatch + 1 overhead squat @ 60 – 70%

STRENGTH, SINGLE LEG
3 sets of:
15 Barbell hip thrust https://www.youtube.com/watch?v=LM8XHLYJoYs
10 Alternating kettlebell front rack drop lunge backwards & forwards https://www.yooying.com/p/1714893682333529097_4921676073

PRESSING & PULLING STRENGTH
2 sets of:
6 Seated single arm kettlebell press with rack hold
6 Single arm dumbbell bent over row https://www.yooying.com/p/1626315730943304902_4921676073

The Beer Mile 

We’ve hinted at the Beer Mile event, now we’ve posted the details: https://verostrength.com/the-beer-mile/