GROUP WARMUP
2 sets –
:30 bike
5 tempo goblet squats
5 external oblique openers with leg raise
5 dumbbell strict press
5 Kettlebell deadlifts

LEG STRENGTH
Front Squat
5 sets –
2 front squats (3 second tempo down, 2 second bottom hold, fast up) @60-75%

GYMNASTICS/POSITIONAL WORK
3 sets –
10 Tucked box handstand stability press

10/7 strict ring dips (scale: negative ring dips or banded ring dips)

BACK/SHOULDER STRENGTH
2 sets –
10 single arm dumbbell row

10 alternating dumbbell lateral raise with isometric hold

Ride or Die Tonight

We have spots available, so let us know if you’d like to ride!

DodgeBall!

8 teams. 56 players. One epic dodgeball tournament!

See you all tomorrow at 2 PM. We will open the doors by 1:30, so come in and meet with your teams and be ready to go on time.

The tournament is double elimination. Our refs are Rob, Maggie and Bridget.

Spectators are more than welcome.

Let’s have some fun!