GROUP WARMUP
1 set –
1:00 row
1:00 bike erg
10 walking lunges with torso twist
10 standing toe touches
5 thrusters (empty bar, then light weight)

INTERVAL TRAINING/PACE DRILL
3 rounds at 80% effort, rest 3:00 between each set:
20/17 calorie Bike erg
19/16 Calorie Row
18 thrusters 95/65; Masters 55+ 75/55 (alternate: dumbbell thrusters)
*heats of 7 every 3-4 minutes

HAMSTRINGS AND GLUTES
3 sets –
10 Banded deadlifts 
10 Dumbbell glute bridge 

MOBILITY
2:00 box stretch
1:00 each side couch stretch

Referral Contest

You may have read in our newsletter that for the month of August, we are running a referral contest. If you refer someone and they join the gym (three-day or unlimited membership), you will be entered into a drawing to win: 

$100 gift certificate at Citron Bistro 
$100 gift certificate at Calvetti & Co. 
1-hour personal session with your coach of choice

The more referrals, the more entries! 
Just have your friend email contact@verostrength.com and we will set up a free assessment and take it from there. Thanks!