Warm Up – 6 Mins 2 Rounds: 10 Fire Hydrants (per side) 15 Jumping Jacks 30 sec Samson Stretch (per side) Hip Circuit – 8 Mins 8 lying leg circles (per leg) 8 Donkey Kicks (Per leg) 8 Clamshells (per side) Metcon – 15 Min Cap 20-18-16-14-12-10-8-6-4-2 MB Cleans **30 Jump Rope After Each Round**

Danielle is officially an “IRONMAN”! Way to stay dedicated to your goal! Warm Up: 6 Mins 20′ Walking Samson 20′ Inchworm 40′ Single Leg Jump Squats Plate Warm Up Strength: 18 Mins 3 Rounds Not For Time 12 DB Pull Overs 10 DB Chest Press 10-15 Banded Tricep Extensions 1 Min rest / mobility between

Warm Up – 5 Mins 2 Rounds 5 Inchworms 10 KB High Pulls 15 Banded Y’s Core – 5 Mins 2 Rounds of: 30 sec Flutter Kicks 30 sec Plank 30 sec Hollow Rocks 30 sec Superman Raises 30 sec Tuck Ups Metcon – 12 Mins 12 Min EMOM Odd: 14 Alt. DB Snatch (total)

Here’s another opportunity to get into a scalable competition and support the local community! Check out the Power-Up Impalas competition in support of the strength and conditioning program at Poudre High School. The event is this Saturday though so get your team together (1M/1F)! Warm Up: 5 Mins 2 Rounds 200 M Run 15 Hollow

Warm Up – 5 Mins 250 M Row Then 2 round: 30 Jump Ropes 15 Banded Good Mornings 5 Slow Push Ups Then: 250 M Row Intervals – 5 Mins 5 Min EMOM – 10 M Run Sprints Min 1: 5 Sprints Min 2: 6 Sprints Min 3: 7 Sprints Min 4: 8 Sprints Min

It’s Fit F***ing Friday! Make sure you “Pay the man” before the weekend kicks off! Warm Up: 5 Mins 2 Rounds 10 Romanian DL 10 / Side KB Russian Twists 5 / Side Seated Single-Leg Lifts 10 / Side Fire Hydrants Strength: 18 Mins 8 / Direction Strict Hanging Knee Circles or Windshield Wipers 8