GROUP WARMUP
2 sets –
5 ring rows
5 external oblique opener variation: leg raise
5 plate squats @3 second tempo 
5 push ups

ADVANCED TRAINING TECHNIQUES
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

PRESSING, PULLING & SQUATTING STRENGTH 
Not for time:
10-8-6-4-2 reps of – 
Myotatic Bench press RX+185/125; RX 155/105; Master 55+ 135/75
Myotatic Strict pull-ups
Myotatic Front squat RX+185/125; RX 155/105; Master 55+ 135/75

MIDLINE – ISOMETRIC HOLD 
3 sets of:
:30 Sandbag hold
:20 Suitcase hold right & left
:20 Side plank right & left

MOBILITY
1:00 box stretch
:30 each side, twisted cross
:30 each side, pigeon stretch
1:00 frog stretch

HAPPY BIRTHDAY TO ANDONIA!

Mindset Monday – Gratitude

Our mindset challenge for you this week is a simple rephrasing that will, hopefully, lead to a total mind shift. Instead of saying “I have to” (fill in the blank), replace it with “I get to.”

Imagine the positivity of saying:

• I GET to work out today.
• I GET to eat healthy meals.
• I GET to go to work and make a living.
• I GET to take my parents out to dinner.

Simply changing this phrasing may lead to more gratitude by putting our fortunate lives into perspective.