Warm Up: 3 Mins Bring Sally Up Air Sqs – 3 Mins Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 KB RDL 5 Goblet Squats w/ 2 Sec pause at bottom Technique Review / Workout Brief Goblet Thruster Metcon: 14 mins 14 mins EMOM 200/175 M Row 10 KB Goblet

Way to work on 18.3 Colby! Coach Holly coming in clutch with the old banded arms trick, well played! Freedom WOD Classes Warm Up: 5 Mins In any order, spend 30 seconds at each station Bike Row Cat Cow Inchworm Cleans Push Press Mobility: 8 Mins Roll Hamstrings Roll Posterior Shoulder Technique: 10 Mins Clean

Warm Up: 3 Min Limit 2 Rounds 5 Inchworms 10 Burpees 15 Banded Good Mornings Core Develeopment: 4 Mins 4 Rd Rotating Tabata: 20/10 V-Ups / Tuck-Ups Pank Holds Technique Review / workout Brief DB Plank Row Metcon:14 mins 4 Rounds 10 DB Floor Press 10 DB Pendlay Rows 8/side DB Alternating Snatch 8/side DB

Spring Break At DNR, featuring 2 of the Knapp bros Freedom WOD Class Warm Up: 5 Mins 2 Rounds: 10 RDL 10 Pendlay Rows 5 Inchworms 10 Ring Rows 1 Min Samson Midline: 5 Mins Rotating Tabata 3 rounds / station (20:10) Flutter Kicks w/ plate Russian Twists w/ plate Sit Ups w/ plate Mobility:

Warm Up: 2 Mins Plate Warm Up Shoulder Development: 3 Min 3×8-10  of Victory 3×8-10 of 90/90 Technique Review / workout brief Metcon: 16 min Tabata 20 sec on / 10 sec rest 8 rounds or 4 mins at each station before rotating to the next station. DB or KB Push Press Row for Cals

Congrats to all of you Hooligans who were able to get your first MUs and Pull ups! Freedom WOD Class Warm Up: 5 Mins 2 Rounds: 10 Wallballs 30 Sec Cat/Cows 30 Sec Hollow Hold 10 Push Ups Conditioning EMOM: 8 Mins 5 Min EMOM 8-15 Burpees Ankle / Calf Mobility: 8 Mins Roll and