GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
4 Steps forward walking lunge
4 Steps reverse walking lunge
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
1 Squat clean + 3 front squats @ 60 – 70%

STRENGTH, SINGLE LEG
3 sets of:
10 Barbell hip thrust with a band (above knee)
5 each leg ipsilateral (same side) bottoms up kettlebell overhead reverse

lunge www.yooying.com/p/1666857453960979069_4921676073

PRESSING & PULLING STRENGTH
3 sets of:
10 Dumbbell alternating floor press
6 Incline dual kettlebell prone row www.yooying.com/p/1711386467438013229_4921676073

HAPPY BIRTHDAY LUCY! 

Reminder: if you haven’t submitted your scores for 18.1,

do so immediately! Great job on the first Open workout, everyone!