GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 External Obliques opener variation: leg raises
5 Sandbag squats @ tempo 3 sec down
10 frog pumps

LEG STRENGTH/REVERSE PYRAMID
Back squat
7 @ 80% (work up to 80% in 3-4 sets of 3-5 reps)
Rest 2-3 minutes
12 or more @ 70%
Rest 2-3 minutes
12 or more @ 65%

2 sets of:
:20 Kettlebell rack 90 degree squat hold www.youtube.com/watch?v=WDrP7i45Bu4

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
10 Alternating Dumbbell bicep curl www.youtube.com/watch?v=8d2we4UqOSs
6 each arm banded single arm tricep extension www.youtube.com/watch?v=UAxgXvFsOjM

3 sets of:
8 Dumbell strict press www.youtube.com/watch?v=22gQUcvcW1o
10 Banded face pulls www.youtube.com/watch?v=IndIttUTNMU

Reminder

CharityWOD is tomorrow at 8 AM. NO REGULAR CLASSES TOMORROW – CharityWOD only!