Warm Up – 4 Mins 30 sec Hollow Hold 30 sec Air Squats 30 sec Rotational Lunges (per side) 30 sec Plate Runners Core Development – 4 Mins 4 Rounds 20/10 Alt. Tabata Plank Side Crunches Flutter Kicks Metcon – 16 Mins Rotating Tabata: 20/10 Goblet Squats KB Russian Twists Goblet Step Ups Sit-Ups

Familiar faces are making their way back into town. Make sure you welcome home all of our Hooligans! Warm Up: 6 Mins 2 Rounds: 30 Seconds at each station Burpees Over Unders Jumping Jacks Shoulder Circles Air Squats Samson Strength: 20 Mins 5 Minutes to warm up. Get with coach for technique review 5 x

Warm Up – 5 Mins 2 rounds, 30 sec each of: Burpees Plate Cuban Rotations Jumping Jacks Mountain Climbers Bike Shoulder Development – 6 Mins 6 Minute Circuit: 15 Banded Pull Aparts 10 Banded 90/90s 10 DB Front Raises Metcon – 15 Min Cap For Time: 30-20-10 Burpees DB Push Press

Our niece, Ms. Mariah Marie Knapp just moved into her dorm at UNC! Very proud of the young woman she has grown up to be! Warm Up: 6 Mins “PVC Fran” – 6 min limit 21-15-9 PVC Thrusters PVC Banded Lat Pull Downs *Not a sprint, but quick Strength: 15 Mins Pull Ups – 5

Warm Up – 5 Mins 1 Min Bike 5 Wall Kickups OR 5 Box Walk Outs 20 Banded Pass Throughs 5/ Single Leg Jump Squats (per side) Hip Development – 6 Mins 4 Rounds: 30sec Bench Flutter Kicks 30sec Alt. Russian Step Ups 30 sec Glute Bridges Metcon – 16 Min Cap 50 Air Squats

Last day to register for the RMTD is tomorrow. If you’re on the fence about competing, get with Kody or Kyle for details and to set up a team. Volunteers, thank you for your help! We will have a meeting sometime this week to go over the workouts and movement standards. Warm Up: 5 Mins