GROUP WARMUP
2 sets of: 
:30 bike 
5 tempo plate squats 
5 overhead plate stretch 
:10 frog stretch 
10 glute bridge 

LEG STRENGTH
Back squat 
Work up to a heavy 1 rep close or at max
then do
20 reps @ 55%

UNILATERAL LEG & GLUTE WORK
Circuit 1: 
3 sets – 
8 Dumbbell renegade row www.youtube.com/watch?v=aWqRpGX5rLk
: 20 each side Kettlebell dual front rack split squat isometric hold 
10 Dumbbell glute bridge 
5 each side side plank rotations www.youtube.com/watch?v=RXlHKL_NEN8

AIR RUNNER TRAINING
3 sets – 
2:00 run @ 75% (row can be subbed of air runner)
Rest 4:00 b/t sets 

Food for Thought Friday

Just like on Monday, I’d like to hear from you! What are your nutrition questions? Email me – contact@verostrength.com – and I will address in future blog posts!

Tomorrow!

See you all tomorrow morning for CharityWOD. Please arrive on time, as we will begin promptly at 8 AM. No regular classes will take place.

I’ve posted the heats again, please review as there were a few changes. (please, no more requests).

And join us for our Anniversary party (the big 1-0!) at 1 PM at Chuck’s house (address at gym). We will have BBQ, cake and all the mixers. Please BYOB and a side dish or snack.

CharityWOD Shirts

$5 from the sale of each shirt (design below) will be donated to Sunday Strong. If you’d like one, please email contact@verostrength.com with your size, tank or tee and quantity. Deadline is Monday, May 13! $25 each.