Warm Up – 5 Mins 2 Rounds :20/side Samson Stretch 4 Dragon Flags 8 Burpees Intervals – 8 Mins 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Metcon – 14 Mins 6 Min EMOM 8 Air Squats 8 TTB

Great crew at the Firecracker 5K again this year! Freedom WOD Class Warm Up: 5 Mins In any order Row 500 M 10 / leg Lunges 15 Sit Ups 15 Push Press Unloaded BB Mobility – 7 Mins LAX Smash Quad 90 Seconds / Side Banded Samson Stretch 90 Seconds / Side Strength: 15 Mins

Warm Up – 4 Mins 6 Air squats w/ 3 sec pause 500m Row 6 Air squats w/ 3 sec pause Core Development – 4 Mins Rotating Tabata (45:15) – 2 Rounds / Movement Plank Jacks (feet narrow to feet wide in a plank position) Straight Leg Sit Ups Metcon – 10 Mins 10 Min

Hooligans, the RMTD competition is approaching and we have spots to fill! If you want to compete or you have friends from other gyms please share the FB event for this awesome offer. Get 20% off this week only when you register your team for the Rocky Mountain ThrowDown! Promo Code: ‘Merica Expires Sunday 7/8/18

Warm Up – 5 Mins 2 Rounds: 12 45-degree Lunges 12 Plate around the worlds (per side) 12 Burpees Shoulder Development – 5 Mins 5 Min AMRAP (for quality) 10 Banded Victories 10 Banded Face Pulls 10 Total DB Cuban Rotations (light) Metcon – 13 Min Cap For Time 10-1: Overhead Plate Lunges (per leg)

Enjoy your Independence Day Hooligans! DNR will be closed today, we’ll see you all Thursday!