Warm Up: 6 Mins 2 Rounds – 30 seconds at each of the following: High Knees in place Butt Kicks in place Jumping Jacks Lunges Squats Burpees Cone Drill Practice – 3 Mins Metcon: 16 Mins Rotating Tabata (45:15) Row for Cals Bike for Cals Flutter Kicks Square Cone Drill

Warm Up: 5 mins 3 Over Unders / Side 10 Air Squats 3 Torso Circles / Side 10 Burpees 3 Hip Circles / Side 10 Lunges Strength: 15 Mins Deadlift  **90%  + 10 LBS** of your 1RM to calculate load 40% X 5 50% X 5 60% X 5 When you see 5+, 3+, or 1+, that means

Warm Up: 4 Mins D.R.O.M (East-West) High Knees Butt Kicks Samson Skip Jumps Inchworm (half) Crab Walk (half) Burpee Broad Jumps Interval Training: 6 Mins 6 Min EMOM 50 M Sprint Metcon: 14 Min Cap 3 Rounds For Time: 400 M Run 12 / Side DB Snatch

This is a free event, so bring a friend! Also BBQ and social will follow the last heat, BYOB Warm Up: 5 mins High Knees down and back (long side / east to west) Butt Kicks down and back Samson Stretch down and back 15 PVC Pass Throughs 15 PVC Hang Power Snatch 15 PVC

Warm Up: 4 Mins 3 Over Unders / Side 10 Air Squats 3 Torso Circles / Side 10 Burpees 3 Hip Circles / Side 10 Lunges Hip Development: 6 Mins 6 Min Circuit (not an AMRAP) 10 / Leg Goblet Bulgarian Split Squats 10 / Side XBand Walk 20 / Superdog Metcon: 14 Min Cap

On Saturday June 16th The man behind Performance Power Training (PPT) Sam Starlin will be at CFDNR, schooling all of you durning a FREE 2 hour seminar. Start time is 10:00am. Again, this seminar is Free to all CFDNR athletes, so please take advantage of this opportunity to learn some new stuff and understand how