Awesome work this weekend Hooligans. Thank you for being representing DNR so well and supporting Kids at Heart. Warm Up: 5 Mins Plate Warm Up Strength: 18 Mins 5 x 10 on the 3:00 Strict Press Roll Traps / Posterior Shoulders During Rest Time Metcon: 14 Mins 3 Min AMRAP 4 Strict HSPU 8 Hang

Warm Up (8 Mins) 500 M Row 15 Band Pull-aparts :30 samson stretch (R) :30 samson stretch (L) Core (4 Mins) 3 Rounds :20 Spiderman Crunches :20 Dead bugs :20 Banded Wood Choppers :20 Rest Metcon (14 Mins) 2 Min AMRAP 200/ 150 M Row 12 Ring rows AMRAP Squats -rest 1min – 4min AMRAP

We present to you, Mr. September! Way to kill it lately Mickey! Warm Up: 5 Mins 3 Rounds 10 Anchored T2B 5 / Leg Side Lunges 10 Burpees Core Strength: 12 Mins 2 Rounds: 1 Min M.E at each movement Bicycle Crunches Side Plank (:30 / Side) 1 Min Rest after each round Then 2

Warm Up (5 Mins) 400m Run 10 Walking Samson 10 Banded Pass Through 10 Jumping Squats Core (4 Mins) :20/:10 Rotating ½ Tabata (4 rounds each) Plank Jacks (feet narrow to feet wide in a plank position) Straight Leg Sit Ups Metcon (16 Mins) 16 Min AMRAP 200m Run 10 Ring Dips 25ft Bear Crawl

Transformation Tuesday?! How about Transformation EVERY DAY for 2.5 years! Congrats, Cesar for crushing your goals! He still has 15# to go and is as dedicated as ever. Keep working sir! Warm Up: 4 Mins 2 Round Rotating Tabata :20/:10 Push Ups Squats Ring Rows Bear Crawl Strength: 18 Mins 5 Minutes to warm up

Warm Up (5 Mins) 5 Min AMRAP for Quality: 10 Plate Jumps 10 Cal Row 10 Cat Cow Row Interval (6 Mins) 30 sec Sprint 60 sec Light Row 40 sec Sprint 60 sec Light Row 50 sec Sprint 60 sec Light Row 60 sec Sprint Metcon (15 Min cap) 50-40-30-20-10 Double Unders (2:1 singles)