Each year we lose a part of the family… This is an unfortunate reality of FoCo, however this year seems to hurt a bit more. Jaelyn, Sydney, Bre, Darryll, Dominic and possibly a few more will move on to pursue PHDs, Masters, and new careers, and as sad as we all are to see them

Warm Up: 5 Mins In any order complete the following 1 Min Bike 10 Alt. DB Curls 20 Sit Ups 30 Sec / Side Samson Stretch 30 Sec Plank Technique Review: DB Hang Cleans, Appropriate set up for Bike, Demo WB Sit Ups Metcon: 16 Mins 2 Rounds of: 2 Min M.E Bike for Cals

Warm Up: 5 Mins 6 min AMRAP 5 Kipping Swings 5 Anchor Point T-2-B 5 Hang Cleans 30 Sec Hand Stand Hold Mobility: 10 Mins 2 Mins per leg: Banded Hip Stretch 3 Mins per leg: Barbell Quad Smash Strength: 5 Mins Add one rep to last weeks number 5 Min T-2-B EMOM 3-4 EMOM

Warm Up: 5 Mins 30 Seconds at each station Ring Rows Air Squats Mountain Climbers Cat Cows Samson Stretch Lunges Banded Curls KB SDLHP Hip Development: 5 Mins 2 x Supersets 10 / leg 45 degree Lunges 10 / leg Rotational Step Ups Rest 1 Min Metcon: 12 Mins 4 Rounds For Time: 12 Min

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by

Warm Up: 5 Mins 2 Rounds 150 M Row 5 Inchworms 5 Burpee Broad Jumps 10 Air Squats 5 Cat Cows Core Development: 4 Mins 4 Min AMRAP 5 Dragon Flags 30 Sec Hollow Rock 10 Reverse Crunches Metcon: 16 Mins 4 Round Rotating Tabata (45:15) Row Push Ups Medball Cleans Burpees