GROUP WARMUP
2 sets –
:30 bike
5 dumbbell strict press each side
5 plate squats
5 bench overhead plate stretch
10 PVC liftoffs
+trainer led barbell

BARBELL
5 sets –
2 split jerks @technical load

STRENGTH WORK
3 sets –
5 each arm dumbbell row
10 barbell bicep curls

AIRRUNER WORK
3 sets –
400 meter airrun
*rest between sets

MOBILITY
1:00 each side twisted cross
1:00 saddle stretch
1:00 box stretch