GROUP WARM-UP
2 Rounds of:
5 T-spine openers
10 PVC liftoffs
10 Frog pumps
:20 Frog stretch
5 Sandbag squats @ tempo 3 sec down raise the weight each set

FRONT SQUAT TEST
Work up to heavy single

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) https://www.instagram.com/p/BBoIJzaqJzJ/?hl=en

BACK STRENGTH
Circuit 1 –
3 sets of:
10 Banded lat pull downs https://www.youtube.com/watch?v=Rsw9rNCvnZo
10 Seated banded rows https://www.youtube.com/watch?v=VltAHFHJMDQ

Circuit 2 –
3 sets of:
8 Dumbbell prone/seal row https://www.youtube.com/watch?v=z3rwwBTjX4s
8 Barbell row https://www.youtube.com/watch?v=URrL1QF9QNw

Ride or Die – Tonight!

Our new spin class debuts tonight at 6 PM. Sign up here: https://verostrength.com/ride-or-die/