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WARM-UP: 2 x 10 Scorpions 10 Prone Angels 2 x 10 Scap Push-ups 10 Scap Pull-ups 10 Air squats STRENGTH: 5 x 5 Bench Press

WARM-UP: 20 Iron Cross 20 Scorpions 3 x :30 Machine 5/5 Plate Windmills 10 Cossack squats STRENGTH: Snatch Balance + OHS 1 + 2 Building

WARM-UP: 3:00 Machine 3 x 5 Half Burpees 10 Bootstrap Squats 15 Air Squats STRENGTH: Segment Clean + Clean + Front Squat (Building) *Pause at

WARM-UP: 3 x 1:00 Machine 5 Inch Worms 5 Cat Cows 10 Alternating Bird Dogs SKILL: Handstands: 3 x :10 Crow Pose 3 x 1

WARM-UP: 3 x :20 Mountain Climbers :20 Superman hold :20 Hollow Hold 3 x 5 Half Burpees 5 Scap Pull-ups + 5 Kip Swings SKILL:

SUNDAY FUNDAY WITH COACH JAMIE AKA THE BIG DEAL! WARM-UP: 3 x 10 Jump Squats 10 Bird Dogs 10 Scorpions BB WARM-UP: 3 x 3

WARM-UP: 20 Iron Cross 20 Glute Bridges 2 x 10 Lateral Band Steps, each direction 10 Banded Good Mornings STRENGTH: Deadlift: 10 x 1 *Start

WARM-UP: 3 x 10 Scorpions 10 Scap Push-ups 5 Half Burpees 10 Air Squats 10 Bunny Hops STRENGTH: Back Squat: Work to Heavy Triple, and