GROUP WARM-UP
:10 second squatting quad
10 Power position power cleans
20 double unders
:10 squatting quad
10 above knee power cleans
20 double unders
:10 squatting quad
10 below knee power cleans
20 double-unders
+trainer led bath path

BARBELL
Every 2 minutes for 12 minutes:
20 double-unders
4 Touch-and-go power cleans

2 x 10 Back Squat

PUSHING STRENGTH
3 sets of:
6 Kettlebell z-press
8 Dumbbell bench press
10 Push-ups

MIDLINE
7 sets of:
10 Hollow body rocks
:10 Hollow hold
:20 Rest

HAPPY BIRTHDAY JOY BRANN (Sunday), MATT BONA & ROSE OTT 

October Gym Anniversaries

We are happy to congratulate this fine group of people…

Seven Years
Tom Klapsa
Amy Flickinger

Six Years 
Jeremy Schwibner
Jennifer Westrom

Five Years 
Kelsey Zorc
Eric Johnson

Three Years 
Jason Odom

Two Years
Mike Grabenbauer
Moselle Bagby
Ray Comparetta

One Year 
Jackson Jennings
Michelle Stern