GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :10 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

STRENGTH WORK
5 sets of:
5 Back squat 2 sec pause at bottom 60%
7 barbell strict press
9 dumbbell prone rows
12 ring push ups (alternate is push ups)

METCON
8 minute AMRAP:
10 strict pull-ups (alternate = ring rows)
10 abmat sit ups
50m suitcase carry (25m each hand)
10 push-ups

MIDLINE
3 sets
10 Russian Kettlebell swings
8 Glute ham raises

Congrats to Jeremy Odom! 

Jeremy owns and operates the brand-new McDonald’s at SR 60 and I-95. He saw the entire state-of-the-art project through from concept to completion

and they are celebrating with a ribbon cutting ceremony this morning at 9:30 AM and a grand opening Saturday. Go see him!