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