GROUP WARMUP
2 sets –
:30 Bike
10 Dumbbell glute bridge
5 T-spine openers
5 Goblet squats @ tempo
:20 Frog stretch
+coach-led warmup

BARBELL CLUSTERS
1 Power clean + 2 push jerks
2x 2.2.2 @70%
1x 2.2.1.1 @60%
Rest 3:00 between sets
rest :30 between clusters

TRIPHASIC ISOMETRIC
4 sets of 3 Back squat @ 78%
Tempo: 6-second hold at bottom, fast up

GYMNASTICS
Circuit 1 –
3 sets of:
2 ring beat swing + 2 ring row www.youtube.com/watch?v=7p3VtzGBw3w
or
2 bar beat swings + 2 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 www.youtube.com/watch?v=obVuc0wZoss

Dry Tri Running Route 

We’ve confirmed the 3K route for Dry Tri…it will be two 1.5K loops. Each will start at the back of the gym (our usual starting spot) and will lead you all the way to the sidewalk on 8th Street. You will continue behind the building at 8th Street and 8th Court, and turn back onto 8th Court and head back the way you came. A map is below.

Don’t forget to sign up by October 18 for your shirt!