GROUP WARMUP
2 sets –
5 Each arm external shoulder rotation
5 Bench lying plate overhead stretch
10 foam roll wall slides with band around wrists www.youtube.com/watch?v=HWTZihTl9PY
5 Bench thoracic spine + lat stretch www.youtube.com/watch?v=qovO0ysEpuc

ODD OBJECT/STRONGMAN
Start on any of the three circuits shown below. Complete all sets before moving to other circuit. Rest no longer than 2 minutes between sets.

Circuit 1:
3 sets of –
8 each arm single arm hollow body floor press www.youtube.com/watch?v=Lum-OZVPfFI
10 each arm single arm plank dumbbell row www.youtube.com/watch?v=K8BJCGXpasM

Circuit 2:
3 sets of –
:15 Farmers hold+50ft Farmers walk
5 single leg strict toe to bar (5 on one side, 5 on the other)

Circuit 3:
ARM/SHOULDER DEVELOPMENT
3 sets –
8 Kettlebell Z-Press
10 Barbell bicep curls
8 each arm single arm banded tricep extension

MOBILITY
1:00 Each side twisted cross
1:00 Box stretch
10 PVC pass throughs

Classes are at 7, 8 and 9 AM only today!

It’s Black Friday – from today through end of day Monday, take 20% off your entire purchase in our retail store! We just received

more items from Full Sport, including men’s shorts. (Offer not good on pre-ordered hoodies). And…HOODIES ARE IN! If you ordered, come pick them up and we will charge your card on file.