GROUP WARM-UP
2 Rounds –
:30 Air bike
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
5 hinge (empty barbell)

BARBELL
5 x 2 Tempo back squat, barefoot (3 seconds down, 3 second pause, fast up) @ 75/80%

HINGE/SINGLE LEG STRENGTH
3 sets of:
10 Hex bar deadlift or Dual kettlebell deadlift www.youtube.com/watch?v=6SyJO3nSY9U
:20 each side Static single leg glute bridge

BICEP/TRICEP/SHOULDER BUILDER
Every 2 minutes for 10 minutes
10 Barbell bicep curls
10 Banded tricep extension

Every 1 minute for 5 minutes
5 Dumbbell hammer curls www.youtube.com/watch?v=0IAM2YtviQY
5 Side lateral delt raise www.youtube.com/watch?v=0IAM2YtviQY

MIDLINE
3 sets of:
:30 Hollow Hold
:30 Superman/Arch Hold

CharityWOD

Have you signed up for CharityWOD? Let’s raise some money and have some fun! All details are here: https://verostrength.com/charitywod-9th-anniversary-party-may-19/