GROUP WARMUP
2 sets –
5 sandbag squats
5 each arm external shoulder rotations
5 shoulder foam roll wall slides
5 T-spine openers

TRIPHASIC CONCENTRIC
4 sets of 3 back squats @68%
Tempo: controlled down, up as fast as possible

4 sets of 3 strict shoulder press @75%
Tempo: controlled down, as fast as possible up

GYMNASTICS
2 sets of:
5 wall walks + :20 wall-facing handstand hold

AIR RUNNER/RUN TRAINING
300 meter airrun
(Goal: hold over 800-1000 watts)
Or
400 meter outside run
(Goal: sub 3 minutes)

HAPPY BIRTHDAY EMMA PUTTICK!

Turkey Trot

Don’t forget to sign up for the Turkey Trot on our team to receive the reduced entry fee. Grab a form at the gym and bring back with payment by the end of this week! I’ll turn in the forms and you’ll be

guaranteed a shirt.