GROUP WARMUP 
2 sets – 
:30 Erg bike/ski
100 meter run

RUN, BIKE/ RUN, SKI TEST
For time:
4 rounds of
200 meter run
500 meter bike erg
Directly into or at 10:00 minute mark,
1000 meter run 
1000 meter ski 
* 24 minute time cap; heats of 7 every 10-11 minutes

ALTERNATE RUN, BIKE/ RUN, SKI TEST
For time:
4 rounds of
200 meter run or row
500 meter bike erg
Directly into or at 10:00 minute mark,
500 meter run or row
500 meter ski 

MIDLINE
3 sets of:
8 straight leg sit-up with a plate www.youtube.com/watch?v=Kk4eEFXYBEk
8 stability ball knee tucks/mountain climbers www.youtube.com/watch?v=IX6GQAIWCEg
1:00 Sandbag hold 

Wim Hof Workshop

Many of you were interested in the Wim Hof workshop after my experience in one last year. Well, good news! We are hosting one August 24. Read all about it here: https://verostrength.com/wim-hof-method-august-24/