GROUP WARM-UP
2 Rounds –
:30 Air bike
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
5 hinge (empty barbell)

BARBELL
5 x 3 Tempo back squat, barefoot (3 seconds down, 3 second pause, fast up) @ 65/75%

HINGE/SINGLE LEG STRENGTH
3 sets

10 Dual kettlebell deadlift www.youtube.com/watch?v=6SyJO3nSY9U
:30 each side Static single leg glute bridge

PULLING STRENGTH
3 sets:

8 Semi supinated ring pull-ups or supinated strict pull-ups www.youtube.com/watch?v=Em-Od26A7f8
7 each arm single arm ring rows www.youtube.com/watch?v=s3_t_uJgE8A

MIDLINE
3 sets of:
:30 Hollow Hold
:30 Superman/Arch Hold

Stephanie, Liz & Johnny Farewell Functions 

Make sure to clear your schedule for next Saturday, April 14. That day, all classes will perform a partner workout dedicated to Liz and Johnny, who are moving to Jacksonville. We are also losing Stephanie Hocke, who will be an officer in the Army. That night, we will meet up at Bungalow Bar at 7 PM for a farewell get-together. Let’s send them off in style!