GROUP WARMUP
2 sets –
5 dumbbell bent over Y raise www.youtube.com/watch?v=97uHSmyv5lo
5 dumbbell glute bridges
10 banded foam roll wall slide www.youtube.com/watch?v=n-abjx8dEbM
5 plate squats
5 lying plate overhead stretch

ODD OBJECT/STRONGMAN/GYMNASTICS
Circuit 1 –
3 sets of:
10 Barbell bench press
5 Tempo ring rows (3 second hold at top, 3 seconds down, fast up)

Circuit 2 –
3 sets of –
:20 Sandbag hold
8 Sandbag squat
8 Sandbag lunge (4 each leg)
Then :20 hold
*do not drop bag during the set

Circuit 3 –
3 sets of –
10 Plank dumbbell pull across www.youtube.com/watch?v=A4eE01Candg
10 Tuck-ups

RUN TECH
2 sets: 200 m run on Air Runner
Fully recover between sets 

MOBILITY
1:00 Box stretch
1:00 Each side twisted cross
1:00 Frog stretch

HAPPY BIRTHDAY LAURA RADOCAJ!

December Gym-versarries

Nine Years
Taylor Stawara

Seven Years
Mike Ott
Alyssa Blais
Jay Johnston

Five Years
Rick Baker

Two Years
Cammy Ioannides