GROUP WARM-UP
2 Rounds –
:30 Air bike
5 Glute bridges
5 Plate squat @ tempo 3 sec down + 3 hold at the bottom
5 hinge (empty barbell)

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

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

Circuit 1 –
3 Sets of:
10 Front squats (clean barbell from the ground)
100ft Harnessed bear crawl sled pull

Circuit 2 –
3 Sets of:
5 each side landmine row
8 Elevated ring rows (feet on a box)

Circuit 3 –
3 Sets of:
:30 Sandbag hold
:30 Farmers hold

BICEP/TRICEP/SHOULDER BUILDER
3 sets of:
10 Barbell bicep curl
10 Banded tricep extension
8 Dumbbell rear delt raise

MOBILITY
1:00 box stretch
10 PVC pass-throughs
1:00 standing hamstring stretch

See You All Tomorrow

New members and old, join us for our annual year-end get-together. American Icon Brewery. 4-8 PM. Be there!