Warm Up – 5 Mins 2 Rounds: 200m Run 4/side KB Floor sweepers E-W High Skips Core Development – 5 Mins 6 Min Circuit 6 Dragon Flags 6 Banded Wood Choppers (per side) 10 Toe Touch Crunches Metcon – 16 Min Cap 4 Rounds For Time: 200m Run 40 Double Unders (2:1 Singles) 200m Row

Last day to sign up for the RMTD is Tuesday. If you aren’t competing and would like to help out then contact Kyle. Thanks Hooligans, happy Friday Warm Up: 7 Mins Plate Match Relay Transport all bumper plates (excluding 5’s) from E side of gym to W side. After completion bring plates back to the

Warm Up – 5 Mins 3 rounds: E-W High Skips (down & back) 8 Floor HSPU 10 total Lateral Box Step-Ups Shoulder Development – 5 Mins 5 Min Circuit (for quality) 8 Banded I’s/T’s/Ys 8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold) 8 Lying Prone Y Raises Metcon – 15 Min 15

Warm Up: 6 Mins 2 Rounds 20 Banded PVC Press Down 10/Leg Lunges 10 Squat Cleans Then: 1 Min / Side Child’s Pose Lat Stretch Strength: 18 Mins 3 Rounds Not For Time 12 Reverse Grip BB Curls 12 / Arm Single Arm Banded Pull Downs (start video at 1:45) 5-10 Narrow Reverse Grip Strict

Warm Up – 5 Mins 5 Min AMRAP Door-to-Door Run (around building) 8 Kip Swings 8 Plate Thrusters Intervals – 5 Mins 5 Rounds of: 15 Power Pulls (80-90% effort) 15 Recovery Pulls (50-60% effort) Metcon – 15 Min Cap Fran-ish: 21-15-9 DB Thrusters Pull-Ups 400m Run

Warm Up: 7 Mins PVC Stick Game *Wall sits til finish if eliminated Strength: 18 Mins 3 x 5 Snatch Balance or OHS (PVC or Barbell) 2 Min Rest Between Sets Then 3 x 8 Snatch High Pulls 2 Min Rest Between Sets *T-Spine and Calf Smash / Stretch During Rest Metcon: 20 Min Cap