Coach Marie is returning from France today! She will be back to coaching this Wednesday at 5:20. Warm Up: 6 Mins Simon Says Core (add in Burpees/Squats) Strength: 15 Mins 3 Rounds Not For Time 12 Single Arm DB Curls (switch after all 12 reps are completed on one side) 10 Reverse Grip Bent Over

Warm Up – 6 Mins 500m Row or .7mile bike -then- 3 Rounds 10 Banded High Pulls 10 light KBS 10 Step Ups (total) Interval – 6 Mins 3x30sec Assault Bike Sprint 2min Rest between Rounds Metcon – 15 Min Cap 21-15-9 Box Jump Overs KB Swings KB Sumo DL High Pull

Happy Birthday Coach Shannon! Thank you for the crazy optimism you bring to DNR! Warm Up: 5 Mins 10 / Side Unloaded BB Lunges 200 M Run/Row 1 Min / Side Banded Samson 10 Unloaded BB Thrusters Strength: 18 Mins 3 Rounds Not For Time 10 / Side OH Lunges (alternating) 10 / Side DB

Warm Up – 3 Mins Burpee Song Shoulder Development – 8 Mins 8 Min Circuit 10 Piston Presses (per side) 10 Band Pull Aparts (per side) 10 Wall Slides 10 Banded Abductions (per side) Metcon – 14 Mins 14 Min AMRAP Ladder Row 3 cals 3 burpees over rower 6 cals 6 burpees over rower

We are still planning to be at City Park at 1:30 for the BBQ and game day! Keep an eye on the weather though. We may need to change plans and host the event at DNR. Updates will be posted on the FB event page on Saturday Warm Up: 6 Mins MB Warm Up Strength:

Warm Up – 6 Mins 500m Row -then- 2 Rounds: 30 sec Plank 10 Kip Swings 5 Squats w/ 2 sec pause Metcon – 20 Mins Deck of Cards Workout ♠ Pull Ups ♥ Push Ups ♦ Squats ♣ Burpees Joker – 20/15 Cal Bike