GROUP WARMUP
2 sets –
:30 bike
10 dumbbell glute bridge
5 banded goblet squats (band above knee)
5 external oblique openers with leg raise
10 PVC liftoffs
+ trainer led barbell warmup

BARBELL CLUSTERS
Touch and Go Power Clean
1x 2.2.2 @70%
2x 3.3.3 @60%
Rest :30 between clusters
Rest 2:00 between sets

TRIPHASIC CONCENTRIC
4 sets of 3 back squats @75%
Tempo: controlled down/normal speed, up as fast as possible

GYMNASTICS
Circuit 1 –
3 sets of:
2 ring beat swing + 2 ring row www.youtube.com/watch?v=7p3VtzGBw3w
or
5 bar beat swings + 5 standard ring rows

Circuit 2 –
2 sets:
10 alternating strict single leg toe to bar or single leg knee raise (5 each side)
www.youtube.com/watch?v=OoiDcsmc9L0
10 tuck ups

HAPPY BIRTHDAY ANGELICA!

Hurricane Michael Relief 

If you’d like to help victims of Hurricane Michael, please drop off supplies (canned foods, baby products, feminine products, tools, etc.) to Rio Coco Cafe’s Airport Location (43rd Avenue) by 2 PM Wednesday. A truck will be driving to the Panhandle Thursday where donations will be distributed to those in need.

Monday Motivation

This is awesome.