There’s been a lot going on in the DNR community lately including…. Darryl and Angela tying the knot this past weekend! AND Kailey’s 21st Birthday is today!

Warm Up: 5 Min Limit
Duck walk around the gym
10 Inch worms
PVC Shoulder ROM Drills

Mobility & Set Up: 10 mins
Roll Lats
Roll Hip Flexors
Stretch Hips

Strength: 10 Mins
10 Min EMOM
Odd: 2-4 Front Squats w/ pause
Even: 7-12 Pull Ups – Hardest Variation Possible

Metcon:
15 Min AMRAP
30 Wallballs (20/14)
15 KBS (53/35)
30 Box Jumps (24/20)
15 HSPU

Elite Competition Class

1. Bike Conditioning – 30 Mins
3 sets of:
(5 x 1:30 on Assault Bike/Row, rest :15)
Each person must do one set on the bike and two sets on the rower
1 minute rest between sets

2. Gymnastics Conditioning – This will be an option on Friday

3. Conditioning -18 Min Cap
For Time:
120 Double Unders
100 Air Squats
800 Meter Run
600 Meter Plate  Run 45/35
40 Dumbbell Snatch (50/35)
30/20 Calorie Assault Bike or Row