Jay turned 47 this past weekend 5/25, we hope you had a great Birthday!  Warm Up: 5 mins 3 Rounds 10 Banded Good Mornings https://www.youtube.com/watch?v=affEcxlRurY 10 Banded Bicep Curls 10 Banded Hamstring Curls https://www.youtube.com/watch?v=o33__4avqj8 Strength: 15 Mins Deadlift  **90%  + 20 LBS** of your 1RM to calculate load 65% X 5 75% X 5 85% X 5+ When you see

Warm Up: 4 Mins 2 Rounds 10 KB RDL 10 WB 100 M Row 10 Kip Swings Row Intervals: 7 Mins 10 Cal Sprint 30 Second Rest 15 Cal Sprint 30 Second Rest 20 Cal Sprint 30 Second Rest 10 Cal Sprint Metcon: 14 Min Cap 5 Rounds For Time 15 Wallballs 10 Ring Rows

Put it on the books! Saturday June 16th at 10:00am Sam Starlin will be at CFDNR taking all DNR athletes through a free PPT Seminar. Warm Up: 5 mins 2 Rounds 10 Single Unders 8 Push Press unloaded bar 10 Double Unders or attempts 20 Plank Hold Mobility: 5 Mins 2 Min /side LAX ball

Warm Up: 5 Mins 2 Rounds 8 Shuttle Burpees 3/Side Over Unders 4 Inchworms w/ ab stretch Core Development: 6 Mins 3 Rounds: 30 Second Mountain Climbers 30 Second Plank Walks 30 Second V-Ups 30 Second Rest Metcon: 12 Mins 4 Rounds: 1 Minute at each station Ball Slams Burpee w/ 2 push ups per

Taking on Wednesday like a boss! Warm Up: 3 Rounds 10 Kipping Swings 10 KB SDLHP 10 Single Leg Broad Jump Squat Strength: 5 Mins Add one rep to last weeks number 5 Min T-2-B EMOM Metcon: 3 rounds at 100% effort 20 Box Jumps 24/20 10 KB Swings 53/35 15 Sit Ups 10 KB

Warm Up: 6 Mins 2 Rounds 200 M Run 8 DB Cleans 4/Side DB Lunges Shoulder Development: 6 Mins 6 Minute Circuit 10 x 90-90s 10 Lateral DB Shoulder Raises 10 Bent Over DB Reverse Flies Metcon: 12 Mins 4 Rounds on the 3 Minutes: *Try to maintain close to 45 seconds or more of