Warm Up – 5 Mins 400 M Run 5 lateral lunges per side 10 Straight arm banded pull downs 5 Pull ups Intervals – 5 Mins Assault Bike Intervals (use rower if necessary) Min 1: 10 sec Sprint, 50 sec rest Min 2: 20 sec Sprint 40 sec Rest Min 3: 30 sec Sprint, 30

Thank you to all of our volunteers this past weekend! You made everything run so smoothly for us, we are beyond grateful. We will be on the CSU plaza today and tomorrow so if you get a chance come and say hi! Warm Up: 4 Mins 2 Round Tabata for quality (20:10) Goblet Squats /

Cancelled Sorry for the inconvenience. Normal schedule will resume for the rest of the week

Come by for the RMTD tomorrow to watch some of our Hooligans represent the green and gold! Maxline will be hosting our after party following the final workout. Warm Up: 6 Mins 3 Rounds 150 M Row 10 Tuck Jumps 10 Sit Ups 30 Second Frog Stretch Mobility: 6 Mins 90 Sec / Side LAX

Warm Up – 5 Mins 500m Row 20 Banded Rows 5 Walking Samson Stretch (per side) Intervals – 8 Mins 4 Rounds: 100 M Run Sprint 30sec Rest Metcon – 14 Mins 14 Min AMRAP 10 Ring Rows 12 Lunges (total) *Every 2min, do a 50ft farmer carry (2 KBs)*

We will be having our volunteer judges meeting tonight at 8:30 pm for the RMTD. Thank you to everyone who is able to help out! Warm Up: 6 Mins Pizza Delivery 5 Push Ups every time you drop it Strength: 18 Mins 5 x 10 Bench Press on the 3:00 *Build to ~75% Mobility during