GROUP WARMUP
2 sets –
:30 bike-erg
5 each side shoulder external rotation
10 dumbbell glute bridge
5 goblet squats @ tempo
10 PVC lift-offs
5 T-spine openers

TRIPHASIC ISOMETRIC
4 sets of 3 back squats @ 68%
Tempo: 9 second hold at bottom, fast up

4 sets of 3 strict shoulder press @ 65%
Tempo: fast up, 9 second hold at top

GYMNASTICS
2 sets of:
5 wall walks
+ :20 wall facing handstand hold
www.youtube.com/watch?v=2TnX8j29tRY

BIKE ERG TRAINING
1600 meter bike-erg
every 400 meters raise the damper up 1, start damper at 1
(hold 90 to 100 RPM)

HAPPY BIRTHDAY MOSELLE “KITTY” BAGBY!

1980s Workout

Our partner 80s-themed workout is Saturday, October 20 at 11 AM. Here’s the workout:

Teams of two complete:

19 (each) Thrusters 95/65; M55+ 85/55
80 calories Ski Erg
19 (each) Box Jump Overs 24″/20″
80 calories Bike Erg
19 (each) Later Burpees Over Partner
80 calories Row
*One person works at a time. 
*Partner 1 must complete all 19 reps before partner 2 starts his/her set of 19. 
*Calories are split any way. 
*Teams may be same sex or male/female