GROUP WARMUP
3 sets – 60%/80%/95% effort
:20 on each machine
Airbike
Ski-erg
Row
:30 seated forward fold between sets

PACE TRAINING
4 rounds of:
1:00 @65% effort / :45 @75% effort / :15@ 90% / 1:00 rest
On each of the following machines:
Air Bike
Ski-Erg
Row
*follow any order of machines until 4 rounds is complete
*goal is same amount of calories each round on each machine

MIDLINE ROTATION AND STABILITY
3 sets –
5 Each side pallof press
5 Each way stir the pot
10 Russian twists 

HAPPY BIRTHDAY KIM HURST!

Wim Hof Method

Reminder: we are hosting a Wim Hof Method seminar on August 24. All details here: https://verostrength.com/wim-hof-method-august-24/