GROUP WARMUP
2 sets –
:30 bike
5 External oblique openers
5 Kettlebell deadlifts
5 Tempo goblet squats

LEG STRENGTH
Front Squat
5 sets –
3 front squats (3 second tempo down, fast up)

GYMNASTICS/POSITIONAL WORK
3 sets –
10 Tucked box handstand stability press www.youtube.com/watch?v=RJwZLysq15g
10/7 strict ring dips (scale: negative ring dips or banded ring dips)

BACK/BICEP STRENGTH
3 sets –
10 Barbell curls
8 Lying revers dumbbell fly www.youtube.com/watch?v=wQKco0c46Dc
8 seated banded rows www.youtube.com/watch?v=qHHrXyvkyCM

Ride or Die is tonight – If you signed up, show up!