About a dozen folks showed up. Standard Warm Up Standard Mobility Work Out 3 rounds, 4-6 repsRDLPull Up45 Seconds of rest1 Leg Bench SquatWeighted Push ups45 Seconds of rest 3 rounds, 6-8 repsDumbbell SwingSpeed Row — Supine Rows, or BoR w/DB45 Seconds restweighted Jump SquatsClap Push ups or Shoulder Taps45 Seconds of rest Plank Waterfall…

Warm Up Tabata CyclePush ups/Supine RowsSquats/LungesDumbbell Swing/Speed SkatersSit ups/Hyper-extensions Work OutDead lift, 10, 8, 6, 4, 1, 225#, 275#, 295#, 315#, 405#Supine Rows, 10, 8,6,4 Cable Crunches, 1×45Cable Push Pull, 1×24 Wrist Rollers, 4×5#, 3×10#Farmers Walk, 100#

Treadmill 5 minutes Squats, 10, 8, 6, 4, 225#, 255#, 265#, 275#Glute-Ham Raises, 10, 10, 10, 10OHS, 3×15, 89#Glute-Ham Raises, 12, 12, 12 Split Jerk, 2, 2, 2, 205#, 185#, 185 Cable Push pull, 1×24Cable Crunches, 1×36Hyper-extensions, 1×15

Warmup Skips and shuffles and so on. Dynamic Mobility Lunges and inch worms, and so on. Jump curcuit vertical jump and stick, 30 seconds, 15 seconds of rest, left leg hop, 15 seconds, Rocket Girls, 30 seconds, 1 minute of restjump squat and stick, 30 seconds, 15 seconds of rest, right leg hop, 15 seconds,…

Elliptical thing 25 minutes. Hang Squat Cleans, 10, 8, 6, 4, 135#Glute-Ham Raises, 10, 8, 6, 4Bench Press, 10, 8, 6, 4, 185#2 minutes of rest between circuits Cable Crunches 1×30, 150#Hyper-extensions, 1×20 Yeah Baby! Almost felt like a human being again.

Eliptical thing 20 minutes OHS, 3×5, 135#Jumping Deadlift, 3×5, 135#Dumbell Snatch, 3x3l,r, 70# Cable Crunches, 1×21, 150#Hyperextensions, 1×20

Took it easy again today. 20 minutes on the elliptical thing. Front Squats, 5×3, 185#, 205#, 225#, 235#, 245#

Took it easy again today. 20 minutes on the elliptical thing. OHS 3×5, 135#Glute-Ham Raises, 3×10 4 way neck machine, 1×32, 150#Cable Crunches, 1×24, 150#Hyperextensions, 1×20

I forced myself to take it easy. Yes, I went to the gym, but, I didn’t over do it. 20 minutes on the elliptical thing.

Work out group 10 people showed up GENERAL MOBILITYForward skip backward arm circlesBackward skip forward arm circlesSkip with a twistCariocaForward shuffle, 2l, 2rBackward shuffle, 2l, 2rPuddle HopsHips in shuffleHips out shuffleBackward PushButt kicks DYNAMIC MOBILITYSuperman WalkReverse overhead lungeHigh knee walk to lungeKnee out walk Lunge with a double twistCrucifixion/Scorpionswalking knee machineKick walk Pre-work, 7.5 minutes2…