GROUP WARMUP
2 sets –
5 Bench lying overhead stretch
5 Wall side foam roller
10 Dumbbell glute bridge
:20 Frog stretch
5 Goblet squat @ tempo

TRIPHASIC ISOMETRIC
4 sets of 3 Back squat @ 68%
Tempo: 9-second hold at bottom, fast up

4 sets of 3 Strict shoulder press @ 75%
Tempo: 6-second hold at the top , fast up

GYMNASTICS
2 sets of 4/2 Handstand push up (Tempo deficit negative only) or on a box
www.youtube.com/watch?v=nQOs5elNBGs

BIKE ERG TRAINING
2 sets, each for time:
1000 meters (damper @ 1)
Rest 2:00 between sets
(Goal: hold over 90 to 100 RPM)

MOBILITY
1:00 passive bar hang
:30 frog stretch
:30 each side twisted cross

HAPPY BIRTHDAY TO ROB!

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