If you haven’t already heard. Chase has finished his internship at CFDNR and will no longer be with us… Just JOKING!! Chase is now an official Coach for DNR and is already teaching the 7:45 and 9:00 a.m classes on Mondays and 9:00 a.m on Wednesdays. Welcome to the team sir!

Warm Up:
Plate Warm Up

Gymnastics Technique for 12 Mins:
Practice Muscle Up Progressions and Play with the Dream Machine

Strength:
3 Supersets
8-12 Back Squats
8-12 Barbell Lunges

Metcon:
4 Round AMRAP
1 Min M.E Muscle Ups / C2B / Pull ups
1 Min M.E Hand Release Push Ups
Rest 2 Mins Between Rounds

Elite Competition Class

1. Barbell Conditioning
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)

3. Stamina Conditioning
EMOMx10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch (50/35)