GROUP WARMUP
2 sets –
5 T-Spine Opener
5 Overhead plate stretch 
:20 frog stretch
5 Goblet squats 
McGill big 3 
+ trainer led barbell warm up

BARBELL WORK
Every 2:00 on for 14 minutes
1 Clean high pull + hang squat clean (above knee) + 1 split jerk @ 60-70%

GYMNASTIC STRENGTH AND PROGRESSION
Circuit 1:
3 sets –
3 strict pull-ups + 3 strict chest-to-bar + 5 barbell rows 
Rest 1:00
4 strict single toes-to-bar + 2 high amplitude arch-to-hollow + 4 toes-to-bar
Rest 2:00

MIDLINE
3 sets of:
10 Lying leg raises www.youtube.com/watch?v=2OGEw-xykFA
10 Curl ups www.youtube.com/watch?v=GAYeGHQ_oyE

HAPPY BIRTHDAY TO ANDY BLOCKSOM!

Mindset Monday – Be The Difference

This week, I want to challenge and remind you to make a difference in someone’s life. We are all fortunate, mobile, functioning, stable human beings. It is my opinion that, being so, it is our duty to impact others. This could be volunteering for those less fortunate, donating to a cause, lending support to someone in need or simply going out of our way to make someone’s day. It can be grand or it can be simple and I am sure you will find it as rewarding as those on the receiving end.