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 Foam roll Wall slides
+Trainer- led bar path drills

BARBELL
Every 2 minutes for 10 minutes
5 Power clean + 5 Shoulder to overhead @ 50 – 70%

STRENGTH/SINGLE LEG
2 sets of:
15 Barbell glute bridge www.youtube.com/watch?v=rTqhhHfooxg
6 each leg mixed kettlebell rack suitcase with front elevated split squat

www.yooying.com/p/1732065818538053340_4921676073
12 Kettlebell front squats

PULLING & GRIP STRENGTH
2 sets of:
5 each side landmine or dumbbell row
50ft Farmers carry
50ft Sandbag carry

Submit Your Scores 

Scores for 18.4 are due at 8 PM tonight!