GROUP WARM-UP
3 Rounds of:
10 Frog pumps
:20 Frog stretch
5 Sandbag squats @ tempo 3 sec down raise the weight each set

LEG STRENGTH TEST
Back squat work up to heavy single

GYMNASTICS/POSITIONAL WORK
3 sets of:
10 Stadler leg lifts (1 plate) https://www.instagram.com/p/BBoIJzaqJzJ/ 

BACK STRENGTH
Circuit 1 –
3 sets of:
10 Banded lat pull downs www.youtube.com/watch?v=Rsw9rNCvnZo
10 Seated banded rows www.youtube.com/watch?v=VltAHFHJMDQ

Circuit 2 –
3 sets of:
8 Dumbbell prone/seal row www.youtube.com/watch?v=z3rwwBTjX4s
8 Barbell row www.youtube.com/watch?v=URrL1QF9QNw

HAPPY BIRTHDAY SAM WHITLEY!