GROUP WARMUP

2 sets –

:30 bike

10 dumbbell glute bridge

5 banded goblet squats (band above knee)

5 external oblique openers with leg raise

10 PVC liftoffs

+ trainer led barbell warmup

BARBELL CLUSTERS

Power Clean

1x 2.2.2 @60%

2x 3.3.3 @50%

Rest :30 between clusters

Rest 2:00 between sets

TRIPHASIC CONCENTRIC

4 sets of 3 back squats @75%

Tempo: controlled down, as fast as possible up

GYMNASTICS

Circuit 1 –

3 sets of:

2 ring beat swing + 2 standard ring row

Circuit 2 –

2 sets:

10 alternating strict single leg toe to bar or single leg knee raise (5 each side)

10 tuck ups