GROUP WARMUP
2 sets –
5 plate squats
:10 each side dragon stretch www.youtube.com/watch?v=YqfS5khIaGw
5 overhead plate stretch
10 banded pull-aparts
+trainer led barbell warmup

BARBELL CYCLING TECH
Every 2:00 for 6:00
7 muscle clean and push press @30-35%
*touch and go

Rest 1:00

Every 2:00 for 6:00
5 muscle/power clean and push press @35-40%
*touch and go

Rest 1:00

Every 2:00 for 6:00
3 power clean and push jerk 50-60%
*touch and go or singles

Rest 1:00

Every 2:00 for 6:00
2 power clean and power jerk 60-70%
*singles

CORE ROTATION AND CONTRACTION WORK
2 sets –
10 Plate Russian twists
6 Pike-ups on sliders
10 each side banded oblique twists youtu.be/OZANy4h1ANs
6 Abwheel rollouts

A little Mindset Monday comin’ at ya…

Fear 
Fear. Everyone has experienced it. For many of you, just walking through our doors allowed you to face a fear or intimidation. And it wasn’t so bad, was it? This is an example of why not to let your fears win. If you don’t overcome them, you may never have the life that you truly desire and may never reach your full potential. 

According to Goalcast, there are seven steps to overcoming fear: 
1. Acknowledge your fears
2. Understand why you feel the fear in the first place
3. Imagine the consequences of not overcoming your fear
4. Visualize what your life would be like if you had what you desired
5. Change your perspective and see failure as an opportunity
6. Surround yourself with positive people
7. Take action (immediately) 

Fear of failure. Fear of rejection. What’s your biggest fear? Overcome it and share your gifts! 

And a few friendly reminders…
– Please show up for class on time, and even better, early. The group warm-up is the bare minimum to prep you for class. You will be even more ready if you warm up your system and focus on your own mobility issues.
– Put equipment away in it’s designated place and wipe up after yourselves! We are very busy and we love it! But, it place has been a wreck to manage at time.
THANK YOU!