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November 30, 2018

29
Nov

November 30, 2018

GROUP WARMUP
2 sets –
5 plate/goblet squats
5 glute bridges
5 PVC liftoffs
5 overhead bench lying plate stretch
5 each arm dumbbell press

ODD OBJECT/STRONGMAN/GYMNASTICS
Circuit 1 –
3 sets of:
8 each arm single arm plank dumbbell row
youtu.be/K8BJCGXpasM
6 banded lat pull-downs
youtu.be/Rsw9rNCvnZo

Circuit 2 –
3 sets of:
5 D-ball or sandbag ground-to-over shoulder
3 high amplitude beat swing to TTB+3 Toe-to-bar

Circuit 3 –
3 sets of:
3 sandbag squats + 50ft sandbag walk
5 strict ring push-ups (or pushups)

MOBILITY
1:00 each side couch stretch
1:00 box stretch
1:00 T-spine bench stretch
youtu.be/qovO0ysEpuc

Ride or Die – tonight at 6 PM! RSVP here: http://www.verostrength.com/ride-or-die/

Good Luck!

Marco and Laura Radocaj, along with Bill Westrom and Andy Metcalf, will be competing this weekend in the 2018 Mack Cycle Tri in Key West. This is an Olympic distance race and we know they will all crush it!

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