Warm Up – 5 Mins 3 Rounds Row :30 hard, :30 easy -then- 15 banded rows 15 Russian KBS Hips – 8 Mins 8/side MedBall RDLs 8 Banded Monster Walks per direction (forward/backward) 8 Stability Ball Leg Curls Metcon – 14 Mins 16 Min AMRAP Ladder: 2-4-6-8-10-12… Ring Rows Russian KBS *6 burpees between rounds*

Congrats to Aleks and Cass for taking 1st place at last weekends competition! Way to rep DNR strong Hooligans! Warm Up: 6 Mins 1 Min at each of the following: PVC Banded Pull Downs Goodmornings Barbell Curls Banded Rows Row / Bike Strength: 15 Mins 5 x 1-8 MU on the 3:00 (or 10 Pull

Warm Up – 5 Mins 2 Rounds 8 cal Easy Bike 8 cal Sprint Bike 4 Turkish Get-Ups (total) 4 Ball Slams CORE – 5 Mins 50 sec Straight Leg Sit-Ups 10 sec Plank Hold 40sec Straight Leg Sit-Ups 20 sec Plank Hold 30sec Straight Leg Sit-Ups 30 sec Plank Hold 20s sec Straight Leg

The CSU plaza was a success! We have a lot of new athletes coming in to try out DNR. Please welcome the new faces as you see them. Thank you for your continuous support! Warm Up: 8 Mins E-W Bear Crawl W-E High Skips E-W 1/2 Inchworms / 1/2 Floor Sweeps W-E Samson Then 4

Warm Up – 5 Mins 1 Min Each: Easy Row Push UpàDownward Dog Medium Row Plank Hold Anchor Point T2B Hard Row Metcon – 22 Mins 3 Rounds: 3 Min Cal Row 2 Min Burpee Box Jump Overs 1 Min T2B *2min Rest Between Rounds*

Warm Up: 6 Mins Plate Warm Up Strength: 18 Mins 5 x 10 Strict Press on the 3:00 *Build to ~75% Mobility during rest – Roll rotator cuff and banded stretches Metcon: 18 Min Cap 8 Rounds For Time: 5 HSPU 8 Burpee Box Jumps (24/20) 15 Sit Ups Elite Competition Class Deficit Strict Handstand