GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo
+Trainer- led bar path drills

BARBELL CLUSTERS
Squat clean
2 x 2.2.1.1 @ around 80%
rest :30 between clusters
rest 3:00 between sets
2 x 3.3.2.2 @ around 70%
rest :30 between clusters
rest 3:00 between sets

GYMNASTICS/POSITIONAL WORK
Circuit 1 –
3 set of:
:30 Tuck hold on bar www.youtube.com/watch?v=iY1ElDwQbZY
:30 Bottom of push up hold www.youtube.com/watch?v=vtEC-vqc1_0

Circuit 2 –
3 set of:
10 Bar or ring arch hollow
10 Strict toes to bar/rings or knee raise

HAPPY BIRTHDAY JEFF FLICK!

Anniversaries!

All these fabulous people below celebrate a gym anniversary this month. We’ve seen 100% of them change in some way, shape or form…becoming leaner, stronger and/or more fit!

Five Years
Dana Pratt
Mikaela Bagby

Four Years
Sarah Starr

Three Years
Kyle Suga
Robbie Stone

Two Years
Jacob Grace
Trey Vetromile
Martin Hjalmeby

One Year
Emily Jannetty
Brian Duncanson
Bryce Hauser – he just left us for the University of Florida!