GROUP WARMUP
1 set -
1:00 row
1:00 bike erg
10 walking lunges with torso twist
10 standing toe touches
5 thrusters (empty bar, then lightweight)
INTERVAL TRAINING/PACE DRILL
3 rounds at 80% effort, rest 3:00 between each set:
20/17 calorie Bike erg
19/16 Calorie Row
18 thrusters 95/65; Masters 55+ 75/55 (alternate: dumbbell thrusters)
*heats of 7 every 3-4 minutes
HAMSTRINGS AND GLUTES
3 sets -
10 Banded deadlifts
10 Dumbbell glute bridge
MOBILITY
2:00 box stretch
1:00 each side couch stretch
Referral Contest
You may have read in our newsletter that for the month of August, we are running a referral contest. If you refer someone and they join the gym (three-day or unlimited membership), you will be entered into a drawing to win:
$100 gift certificate at Citron Bistro
$100 gift certificate at Calvetti & Co.
1-hour personal session with your coach of choice
The more referrals, the more entries!
Just have your friend email contact@verostrength.com and we will set up a free assessment and take it from there. Thanks!
