Great Picture of our Rachel lifting her winning lift to

place 3rd in provincials……

warm up

• 10 seated shoulder retractions
• 10 shoulder retractions in bridge
• hold bridge for 20 sec
• 5 push up openers
• 10 hollow rocks
• 10 burpees
• 10 ring rows

Strength

Bench Press 5 4 3 2 1 plus ME pull ups on rings or Strict Press 5 4 3 2 1 plus ME pull ups on rig

METCOM

Five sets of: Split Squat, back leg up on a small box 6-8 ps Ring Push-Ups x Max Unbroken Reps/ snake or push up on box or wall B. Four sets for max reps of: 45 seconds of Burpees 45 seconds of V-Ups or Hollow Rocks 45 superman