GROUP WARMUP
2 sets –
:30 bike
5 tempo banded squats

10 foam roll wall slides
5 external oblique openers with leg raise
5 glute bridges
+ trainer led barbell warmup

BARBELL CLUSTERS
Thrusters
2 x 3.3.3 @70%
rest :30 between clusters
rest 3:00 between sets
2 x 5.4.4 @50%
rest :30 between clusters
rest 3:00 between sets

GYMNASTICS/POSITIONAL WORK
Circuit 1 –
3 sets of:
10/7 strict lean away ring or bar pull-ups

:15 hollow hold into 10 hollow rocks (scale = :30 hollow hold or tuck)

Circuit 2 –
2 sets of:
5 high amplitude arch to hollow/ toe to bar

MOBILITY
1:00 each side, twisted cross
1:00 box stretch
1:00 each side, pigeon stretch
1:00 each side, couch stretch

HAPPY 40TH BIRTHDAY JASON NANCE!

And FAREWELL TRISH! Today is her final day as a gym member, as she’s moving to Orlando. The 6 and 7 AM classes won’t be the same without you!

Dodgeball Recap

8 teams. 56 players. 1 fun-filled tournament!

In the end, one team dominated. That team was “No One Makes Us Bleed Our Own Blood,” made up of Randy Kerperien, Marco Radocaj, Rachel Holcomb, Christian Lowery, Bill Westrom, Joe Nolan and Kasim Hussain. Great job!