GROUP WARM-UP
2 Rounds of:
5 PVC lift offs or Bench-lying plate overhead stretch
5 Foam roll wall slides
5 Glute bridges
5 Push-ups
5 Tempo plate squat
+trainer led barbell warm up

ODD OBJECT/STRONGMAN
You can start on any of the three circuits shown below. Complete all sets

before moving to other circuit. Rest no more than 2 minutes between sets.

Circuit 1 –
3 sets of:
10 Alternating kettlebell bridge floor press www.youtube.com/watch?v=STXgxMhBIw0
3 Weighted strict pull-ups + 5 strict pull-ups (put a dumbbell in between

feet)

Circuit 2 –
3 sets of:
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI
6 Plyo push ups www.youtube.com/watch?v=jmzZ2wQdXao

Circuit 3 –
3 sets of:
5 Sandbag squats + 50ft carry
100ft Reverse sled drag

MOBILITY
:30 each side, twisted cross
1:00 box stretch
:30 each side couch stretch

Let’s Talk About the Shoulder with Joanne Duncanson, PT

On Monday, November 19, Joanne, our resident Physical Therapist, will hold two information sessions focused on the shoulder.

Joanne, a Licensed Physical Therapist for 26 years, maintains a “whole body” approach that includes manual therapy, muscle pattern re-education and neuromuscular re-education. This session will take a look at the anatomy of the shoulder and then get into how and why an athlete could potentially injure his or her shoulders. She will teach attendees what she looks at in the shoulder and how to correct movement in order to reduce injury.

November 19 at 10:30 AM and 5:30 PM. The session will be about a half hour of presentation with time for questions. This event is free!