Friday fun group had two newcomers this week, but we lost Sam to a knee injury. Get better Sammy.
Reverse sled drag with rows @ tire + 90
slosh pipe squats
KB swings (1 arm) @ 44 lb kb
box squat to vert jump (take the time on the squat. Good technical unweighted box squat, pause then jump off the box as high as possible. This the first step to teching folks to box squat and to be explosive off the box.)
BB russian twist @ bar + 90
2 minutes each station, 4 minutes rest after completing the whole circuit.
This was a good one, lots of sneaky posterior chain work.