GROUP WARMUP
2 sets –
5 T-spine openers
5 Foam roll wall slides
10 Dumbbell glute bridges www.youtube.com/watch?v=zxhEiu6J6mY
:20 Frog stretch
5 Goblet squat @ tempo
+ trainer led barbell warmup

BARBELL
Power Snatch
Every 2:00 for 10:00 2 reps @70%
Rest 3:00
Every 1:00 for 10:00 2 reps @65%

TRIPHASIC ISOMETRIC
4 sets of 3 Back squat @ 75%
Tempo: 6-second hold at bottom, fast up

GYMNASTICS
Circuit 1 –
2 sets of:
1 high amplitude arch to hollow/toes-to-bar + 5 toes-to-bar
5 Abwheel roll-outs
rest as needed between sets

Circuit 2 –
3 sets of:
:10 bar hollow hold
:10 bar arch hold

MOBILITY
1:00 box stretch
:30 each side pigeon stretch
:30 seated forward fold

HAPPY BIRTHDAY JOY!

October Gym-versaries

A big ‘ol congrats goes out to:

Nine Years
Lori Nelson

Eight Years
Tom Klapsa

Seven Years
Jennifer Westrom
Jeremy Schwibner
Jenn Kite

Six Years 
Kelsey Zorc
Eric Johnson

Four Years 
Jason Odom

Three Years 
Mike Grabenbauer

Two Years 
Moselle Bagby
Michelle Stern