GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 T-spine opener
5 PVC prone lift offs www.youtube.com/watch?v=jyCKI6Nuukc
5 Goblet squat @ tempo 3 sec down

STRENGTH
3 sets of:
5 Overhead squats RX+185/125; RX 135/95; Master55+ 105/45 (modification =

front squat)
10 Steps, reverse overhead walking lunge RX+ 105/75; RX 95/65; Master55+ 65/35 (modification = front rack)
50ft Double Kettlebell overhead walk (modification = front rack)

3 sets of:
5 Single arm dumbbell bent over row www.yooying.com/p/1626315730943304902_4921676073
10 Alternating dumbbell floor press www.yooying.com/p/1630708435455517973_4921676073

MIDLINE
2 Sets of:
12 V-ups to Tuck-ups www.yooying.com/p/1670041939804426984_4921676073

REMINDER: Open prep course starts tonight! (5:15 PM)