GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :30 on :10
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
10 walking lunges with 2 sec hip flexor stretch

BARBELL
5 x
3 Back squat with 2-second pause at bottom @ 70%
5 barbell strict press
6 dumbbell prone rows
8 ring push ups (alternate is push-ups)

TIME TRIAL:
1000m row

MIDLINE
3 sets
10 Russian Kettlebell swings
8 Glute-ham raises

December Anniversaries

Just a few great people celebrating gym anniversaries this month:

Six Years 
Jay Johnston
Christina Horne
Mike Ott

One Year 
Cammy Ioannides
Jordan Wassell