GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
:20 Frog stretch
5 Goblet squat @ tempo 3 sec down

Back squats
5×2 @ 85%

3 sets of:
10 Sandbag squats (heavy)
50ft Yoke walk
5 each side Dumbbell overhead reverse lunge – www.yooying.com/p/1668204807557452768_4921676073

5 Minute EMOM of:
5 Dumbbell close grip push-ups
5 Dumbbell hammer curls
5 Barbell curls

SPRINT/TIME TRIAL
1 set of: 500 Meter ski

HAPPY BIRTHDAY JOHNNY ZAMBITO!