GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Foam roll wall sides
10 Steps of walking lunge into 2sec lizard stretch
5 Goblet squat @ tempo 3 sec down

BARBELL
Every 3 minutes for 12 minutes/4 sets
15 Thrusters
(RX 65/45; 95/65; 115/75; 135/95)
(Master 55+ 45/35; 65/45; 95/55; 105/65)
15 Bar-facing burpees
30 Double-unders

STRENGTH
5 x 2 Tempo front squat
3 sec down, fast up @ 65-75%

PRESSING & PULLING STRENGTH
3 sets of:
8 Steps (each arm) single arm dumbbell overhead walking lunge
10 Weighted push ups (plate on your back)
5 (each arm) single arm kettlebell bent row www.yooying.com/p/1684896847561136347_4921676073

Pimp My Gym – Schedule 

Hey guys! Here’s the rundown for Saturday. Come for some or all…and there is still time to sign up! Just email mikaela@verostrength.com.

11 AM – welcome and AMRAP

Noon – start grilling

1 PM – partner relay

2 PM – raffle winners announced (no need to be present to win)

2:30 PM – tug-o-war

3:00 PM – THANK YOU and wrap-up/clean-up.

Remember:
– Bring a side dish and something to throw on grill. We will provide buns

and condiments.
– We will provide waters and beer. If you’d like anything else, BYOB.
– Bring a lawn chair if you’d like!