GROUP WARM-UP
2 Rounds of:
5 T-spine openers
10 PVC liftoffs
10 Step walking lunge
10 Step reverse lunge

SINGLE LEG STRENGTH
3 sets of:
10 Barbell reverse lunge(stationary) www.youtube.com/watch?v=4-1pg6Fnhl4
8 Kettlebell front rack walking lunge www.youtube.com/watch?v=4-1pg6Fnhl4

GYMNASTICS/POSITIONAL WORK
3 sets of:
:20 Handstand hold or box pike hold www.youtube.com/watch?v=rA_xFsWUPPU
10 Stadler leg lifts (1 or more plates)

BACK STRENGTH
3 sets of:
8 Dumbbell prone/seal row www.youtube.com/watch?v=z3rwwBTjX4s
8 Barbell row www.youtube.com/watch?v=URrL1QF9QNw

Ride or Die Tonight! 

Reserve your bike at https://verostrength.com/ride-or-die/