8 & 9 AM Only today

GROUP WARMUP
2 sets –
5 Ring rows 
5 Push ups
5 frog pumps
5 Plate squats 
McGill big 3 

PULL/BEND/PRESS TRAINING 
10-9-8-7-6-5-4-3-2-1 
Strict pull-up 
Kettlebell dual deadlift RX 70/55; M55+ 55/35 
Bench press RX 155/95; M55+135/65 
*this is not for time
*rest as needed
*quality of movement only

MIDLINE
2 sets of:
2 high amplitude arch to hollow + 3 toes to bar 
5 Ab wheel roll out
8 Lying leg raises www.youtube.com/watch?v=2OGEw-xykFA
8 Curl ups www.youtube.com/watch?v=GAYeGHQ_oyE

HAPPY BIRTHDAY MIKE BAGBY & AMANDA PFENNING!

And the winner is…

The winner of our August referral contest is Ingrid Hernandez! Enjoy your $100 gift certificate to Calvetti & Company, $100 gift certificate to Citron Bistro and personal training with your coach of choice. Thank you!