Warm Up: 3 Mins Warm Up: 3 mins 1 Min Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike 20 Sec Intense Row/Bike 40 Sec Casual Row/Bike Core Development: 6 mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks Sit Ups Technique Review / Workout Brief:

Here is your 18.3 Sponsor! Ascent Protein Saturday Night Lights Raffle give-a-way will include 3 bags of protein, 3 shaker cups, and 3 hats. You must be there to get a raffle ticket and you must be there for the drawing to win. So come and support you fellow athletes and see if you are

Warm Up: 4 Mins Tabata 20/10 In Place High Knees Jumping Jacks In Place Butt Kicks Air Squats Posterior Chain Development: 5 Mins 5 Min AMRAP X Band Walks east/west 10 Single Leg KB RDL 5 Goblet Squats w/ 2 Sec pause at bottom Technique Review / Workout Brief: Metcon: 12 min Rotating Tabata 20/10

Freedom WOD Class Warm Up: 6 Mins 2 Rounds: 5 Power Snatch Unloaded BB 10 Push Ups 5 Ring Rows Then: PVC Shoulder ROM S&C: 8 Mins 8 Min EMOM Min 1: Row 15/12 Cals Min 2: 5 Bench Press (~70%) Mobility: 8 Mins LAX Roll Rotator Cuff 90 Sec / side LAX Roll Mid

Warm Up: 3 min 2 rounds or 3 mins 100 Row 10 Air Squats 8 Burpee with out push up or jump 6 Single Leg Broad Jump Squats Core Development: 5 min 4 Rounds 20 Sec Reverse Crunch https://www.youtube.com/watch?v=jZCTieiicJY 20 Sec Mountain Climbers 20 Sec Leg Lift Hip Extensions https://www.youtube.com/watch?v=cp0ngLt8maw 15 Sec Rest Technique Review / Workout

Everyone pretending to be happy about the 18.2(a) workout announcement. Heat times are on Minbody for this Saturday. Get ready to #ENDURETHEOPEN Thanks Christine for the fantastic collages! Freedom WOD Classes Warm Up: 5 Mins Pizza Boy S&C: 5 Mins 4 Round Interval 30 Sec M.E WB (20/14) 30 Sec Rest Mobility: 10 Mins Couch