GROUP WARMUP
2 sets –
5 T-spine openers
5 Wall side with foam roller
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo

TRIPHASIC ECCENTRIC
4 sets of:
3 Back squat @ 65%
Tempo: 9 seconds down, fast up

4 sets of:
3 Strict shoulder press @ 75%
Tempo: fast up, 6 seconds down
www.youtube.com/watch?v=Hqq0_z-BVY0

GYMNASTICS
2 sets of:
4/2 Hand stand push up (Tempo deficit negative only) or on a box
www.youtube.com/watch?v=nQOs5elNBGs

BIKE ERG TEST
For time:
1000 meters
(Goal: hold 90 to 100 RPM)

MOBILITY
1:00 box stretch
1:00 each side couch stretch

HAPPY BIRTHDAY TO PAUL “PINKIE” HAMILTON!

Basic Training Boot Camp

In less than two weeks, we will launch our first-ever boot camp. Basic Training is developed for those not currently doing CrossFit classes. There

is an emphasis on functional movement and intensity at each hour-long class on Monday, Wednesday and Friday at 6 AM. Members: tell your friends – free t-shirt to any member who refers a boot camp participant!

All information can be accessed here: https://verostrength.com/basic-training-boot-camp/