GROUP WARM-UP
2 Rounds of:
:30 Air bike
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down/up
+Trainer- led bar path drills

BARBELL CYCLING
Every 2 minutes for 16 minutes
4 Thrusters + 3 push press + 2 push jerk + 1 split jerk

ACCESSORY
2 sets of:
5 Kettlebell thruster + 5 steps kettlebell walking lunge (2 kettlebells in front rack )

PRESSING & PULLING STRENGTH
3 sets of:
8/4 Strict handstand push-ups (sub: 8 dumbbell strict press)
10 Bar or ring rows
5 each arm single arm kettlebell curl to press
8 each arm dumbbell rows

MOBILITY
1 set of:
2:00 each side couch stretch
2:00 each side pigeon stretch
1:00 Box stretch

Pimp My Gym – Raffle Items Needed

If you’d like to donate prizes or services to the Pimp My Gym raffle, we need them by January 31. Email mikaela@verostrength.com to commit!

We are donating some personal training sessions and items from our retail

store, Charlie is donating a massage.

We will start selling raffle tickets on February 1 and you won’t need to be at the event to win!