February 20, 2019

GROUP WARMUP
3 sets -
:30 air bike
5 barbell hinges -> deadlifts
5 ring rows -> 1 10ft rope climb -> 1 rope climb
5 burpees -> bar facing burpees

POWER TEST
100 meter sled push RX 180/110
20 bar-facing burpees
15 Deadlifts RX 225/155
4 Rope climbs
*heats of 5 every 3-5 minutes

UPPER ACCESSORY
3 sets -
10 tall kneeling barbell bicep curls
10 floor lying dumbbell tricep extensions

3 sets -
5 strict pull-ups
10 Push-ups

HAPPY BIRTHDAY DANA PRATT!

Steven's Send-Off
Let's give Steven a proper goodbye before he heads on to the next chapter in his life. We will be gathering for happy hour on Saturday (February 23) at 5 PM at American Icon, so stop by and say farewell to a great guy who will be greatly missed!