GROUP WARMUP
2 sets –
5 T-spine openers
5 PVC liftoffs
5 Beat swings (bar or rings)
5 Push-ups

GYMNASTICS
3 sets of:
5/2 Ring Muscle-ups or 5 ring rows + 5 ring dips
rest as needed between sets

OVERHEAD/POSITIONAL WORK
3 sets of:
:20 overhead bench or box stretch + 3 each arm single arm raises www.youtube.com/watch?v=DHHipDrNfPk
5 each arm alternating kettlebell Z press
:20 Barbell or yoke overhead hold

BACK/SHOULDER STRENGTH
3 sets –
5 each side landmine rows www.youtube.com/watch?v=zUXBk1LMGsM
8 Incline dumbbell prone row www.youtube.com/watch?v=0SVRQOgBfc8

MIDLINE/HAMSTRING DEVELOPMENT
3 sets of:
10 Sandbag Lunges
1:00 Sandbag Hold

HAPPY BIRTHDAY TO SANDY CAMPBELL,

JENNIFER SIDEGRETS & IZZY KHATIB!