GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills

BARBELL
5 x 5 Back squat tempo (3sec down fast up) @ 65/75%

SINGLE LEG STRENGTH
8 Alternating kettlebell rack drop lunge – www.yooying.com/p/1707744351411411440_4921676073
:30 each Static single leg glute bridge – www.youtube.com/watch?v=As-p9QT6Hl4

PULLING STRENGTH
6 Semi supinated ring pull-ups or supinated strict pull-ups – www.youtube.com/watch?v=Em-Od26A7f8
5 each arm single arm ring rows – www.youtube.com/watch?v=s3_t_uJgE8A

FINISHER
1 set for time of:
200 Meter sled push 100/50

HAPPY BIRTHDAY TO TIM G! 

…And a Thought to End the Week
from Conscious Vibrancy

10 Signs You’re Doing Well in Life:

1. You’re breathing.
2. You have clothing to wear.
3. You have access to clean water and food to eat.
4. You are loved.
5. You have dreams and goals.
6. You are working to improve yourself.
7. You have a roof over your head.
8. You’re open to love.
9. You’re able to forgive.
10. You’ve learned from your mistakes.