Warm Up: 4 Mins 2 Rounds 10 KB RDL 10 WB 100 M Row 10 Kip Swings Row Intervals: 7 Mins 10 Cal Sprint 30 Second Rest 15 Cal Sprint 30 Second Rest 20 Cal Sprint 30 Second Rest 10 Cal Sprint Metcon: 14 Min Cap 5 Rounds For Time 15 Wallballs 10 Ring Rows

Put it on the books! Saturday June 16th at 10:00am Sam Starlin will be at CFDNR taking all DNR athletes through a free PPT Seminar. Warm Up: 5 mins 2 Rounds 10 Single Unders 8 Push Press unloaded bar 10 Double Unders or attempts 20 Plank Hold Mobility: 5 Mins 2 Min /side LAX ball

Warm Up: 5 Mins 2 Rounds 8 Shuttle Burpees 3/Side Over Unders 4 Inchworms w/ ab stretch Core Development: 6 Mins 3 Rounds: 30 Second Mountain Climbers 30 Second Plank Walks 30 Second V-Ups 30 Second Rest Metcon: 12 Mins 4 Rounds: 1 Minute at each station Ball Slams Burpee w/ 2 push ups per

Taking on Wednesday like a boss! Warm Up: 3 Rounds 10 Kipping Swings 10 KB SDLHP 10 Single Leg Broad Jump Squat Strength: 5 Mins Add one rep to last weeks number 5 Min T-2-B EMOM Metcon: 3 rounds at 100% effort 20 Box Jumps 24/20 10 KB Swings 53/35 15 Sit Ups 10 KB

Warm Up: 6 Mins 2 Rounds 200 M Run 8 DB Cleans 4/Side DB Lunges Shoulder Development: 6 Mins 6 Minute Circuit 10 x 90-90s 10 Lateral DB Shoulder Raises 10 Bent Over DB Reverse Flies Metcon: 12 Mins 4 Rounds on the 3 Minutes: *Try to maintain close to 45 seconds or more of

A big thank you goes out to Coach Tyler Jordan’s mom Dawn Zumbahlen for designing our Murph shirts this year! If you have not yet picked yours up, please see your coach to do so.  Warm Up: 3 Rounds 10 Steps /side X Band Walks 5 Hang Squat Snatch With PVC Pipe or Unloaded Bar