GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T- spine opener
5 Wall slides
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
3 Segment Power snatch @ 50 – 60% (a.k.a pause snatch below knee) www.catalystathletics.com/exercise/419/Segment-Power-Snatch/

PULLING & PRESSING
You can start on any of the three circuits shown below. Complete all three sets before moving to another circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
Max effort Push-ups (20/15+)
Max effort Strict Pull-ups (10/8+)

Circuit 2 –
3 sets of:
10 Dumbbell floor press
10 Feet elevated ring row www.youtube.com/watch?v=u3XIZSv2Npw

Circuit 3 –
1 set of:
5 Sandbag squats
Rest
7 Sandbag squats
Rest
10 Sandbag squats
(5 will be heaviest, decrease the weight for all other sets )

HAPPY BIRTHDAY BRIAN DUNCANSON! 

Monday Motivation

Remember: you don’t have to work out. You get to work out.

Use your strong, capable and healthy bodies!