GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 Goblet squat @ tempo 3 sec down
5 PVC lift off or plate Bench lying overhead stretch
5 Wall sides with foam roller
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 12 minutes
3 reps of: 1 Squat clean & 1 Shoulder to overhead @ 50 – 70%

STRENGTH
2 sets of:
10 Barbell glute bridge (on floor) www.youtube.com/watch?v=rTqhhHfooxg
10 Drop lunge with a knee lift www.yooying.com/p/1658456616360445116_4921676073
10 Kettlebell front squats

PULLING & GRIP STRENGTH
2 sets of:
5 each side dumbbell row
50ft Mixed rack/suitcase carry www.yooying.com/p/1654538496272771344_4921676073

HAPPY BIRTHDAY TO CARLO!

REMINDER: 18.3 is

in the books. Submit your score by 8 PM, please! Most of you have not submitted…don’t be that guy (or woman) I have to text a reminder tonight at 7:30!