Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 DB PP, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Sit in bottom of squat for 2:00 x 2

Calf/Hamstring stretch against wall x 1:00 ea. side

Advanced

Back Squat - After warmup sets, 5X5 straight sets, same # as last week
OH Press - After warmup sets, 5X5 straight sets, same # as last week
4 Supersets with 1:00 rest:
    GHD Hip Extension x 12
    12 Med Ball OH Situps (20/14)

Intermediate

Back Squat - After warmup, 4X5 straight sets @ 7 RPE
OH Press - After warmup, 4X5 straight sets @ 7 RPE
3 Supersets with 1:00 rest
   GHD Hip Extension x 10
   10 Med Ball OH Situps (14/8)

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