GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T-spine openers
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL CLUSTERS
Power snatch
2 x 2.2.2 @ 75%
rest :30 between clusters
rest 3:00 between sets

2 x 4.4.4 @ 65%
rest :30 between clusters
rest 3:00 between sets

GYMNASTICS/POSITIONAL WORK
Circuit 1 –
3 set of:
:25 Tuck hold on bar www.youtube.com/watch?v=iY1ElDwQbZY
:25 Bottom of push-up hold www.youtube.com/watch?v=vtEC-vqc1_0

Circuit 2 –
3 set of:
10 Bar or ring arch hollow
10 Strict to bar/rings or knee raise

Announcing…Ride or Die! 

We are excited to introduce our new spin class, Ride or Die! At this high-energy class led by Jill Wheeler, we will incorporate both Assault and Concept 2 Bike Ergs for a unique spin experience.

Ride or Die will be Friday nights at 6 PM starting this Friday! You must RSVP as spaces are limited. Members pay a $10 drop-in fee; non-members pay $15.

RSVP ONLINE ONLY EACH WEEK: https://verostrength.com/ride-or-die/ This link is accessible from our homepage, too.