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

GYMNASTICS
2 sets of:
5 Muscle – up transition box drill – www.youtube.com/watch?v=SqWNEmK9oek or ring holds
2 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
10 Bench dips www.yooying.com/p/1821471680205633426

Sugar Rush Tomorrow 

Normal Saturday Schedule, then…

Join us at 11 AM for a fun partner workout. Stick around for treats and camaraderie!