GROUP WARM-UP
2 Rounds of:
:30 Air bike
100 Meter run
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down

4 sets of:
7 Sandbag squats (heavy)
100 Meter sled push 140/100
Rest 3:00 between sets

PRESSING & PULLING STRENGTH
3 sets of:
8 (each arm) dumbbell row
10 Dumbbell floor press

MIDLINE
6 minute EMOM of –
Even :30 Hollow hold
Odd :30 Plank

MOBILITY
1:00 box stretch
1:00 frog stretch

HAPPY BIRTHDAY TO BRYCE, LONNIE & KANDACE!