GROUP WARMUP
2 sets –
5 tempo push-ups
10 banded pull aparts
10 overhead plate stretch
10 walking lunges
5 tempo plate squats

ADVANCED TRAINING TECHNIQUES 
Perform *Myotatic reps with control; take as needed rest between each set (between 60-90 seconds)

Circuit 1: 3 sets of –
100 meter Yoke Walk
8 Strict Knee raises

Circuit 2: 3 sets of –
8 Single Arm Dumbbell Bench Press www.youtube.com/watch?v=d6Ba29xFBnw
10 Myotatic Push ups
5 Sandbag Floor Press

Circuit 3: 3 sets of –
5 Myotatic Strict Pull-up or Ring Row
10 Calorie Ski erg (Damper @10 for Males; Damper @8 for Females)