September 2, 2019

8 & 9 AM Only today

GROUP WARMUP
2 sets -
5 Ring rows
5 Push ups
5 frog pumps
5 Plate squats
McGill big 3

PULL/BEND/PRESS TRAINING
10-9-8-7-6-5-4-3-2-1
Strict pull-up
Kettlebell dual deadlift RX 70/55; M55+ 55/35
Bench press RX 155/95; M55+135/65
*this is not for time
*rest as needed
*quality of movement only

MIDLINE
2 sets of:
2 high amplitude arch to hollow + 3 toes to bar
5 Ab wheel roll out
8 Lying leg raises www.youtube.com/watch?v=2OGEw-xykFA
8 Curl ups www.youtube.com/watch?v=GAYeGHQ_oyE

HAPPY BIRTHDAY MIKE BAGBY & AMANDA PFENNING!

And the winner is...

The winner of our August referral contest is Ingrid Hernandez! Enjoy your $100 gift certificate to Calvetti & Company, a $100 gift certificate to Citron Bistro, and personal training with your coach of choice. Thank you!