Monday & Tuesday

WARM-UP
barbell warM UP
air squats
push ups

KAMIAKIN TOTAL
You are again lifting to find your "Kamiakin Total" of 4 lifts. You get 3 one-rep attempts to set your maximum for each lift. Be sure to warm-up toward your max attempts (a squat lift of 8-10 reps followed by a heavier squat of 4-5 reps)

Squats
Bench
Hang Power Cleans
Push Jerk

Total your heaviest one-rep max for each to find your "Kamiakin Total"

When you are done, you can do pull ups, bicep curls, leg curls, etc.

CORE
Teacher choice depending on time.