GROUP WARMUP
2 sets –
:30 Bike/Ski
5 Light dumbbell strict press
5 Tempo goblet squats
5 External oblique opener variation with leg raise
5 T-spine Opener

OVERHEAD STRENGTH
3 sets –
2 push press+ 2 push jerk+ 1 split jerk
50-60%

LEG STRENGTH/REVERSE PYRAMID
Back Squat
4 @ 90% (Work up in 2-3 sets of 2-3 reps)
rest 2-3 minutes
12 or more @ 80%
rest 2-3 minutes
12 or more @ 70%

SHOULDER/TRICEP/BICEP BUILDER
3 sets –
6 Dumbell Tricep extensions
10 Alternating Dumbell Hammer curls
8 Banded Face pulls

HAPPY BIRTHDAY RONNIE LAWN!