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

Coach Chris got engaged to his long time girlfriend, Lisa this weekend! Congratulations sir! Freedom WOD Class Warm Up: 5 Mins 3 Rounds: 5-10 Ring Rows 10 Push Ups 10 RDL w/ unloaded barbell Strength: 12 Mins 3 x Superset 10-25 Push Ups (should not take more than 1 attempt – scale to knees,etc.) 8/Side

Warm Up: 4 mins 2 Rounds – 30 Sec Each Mountain Climbers Burpees Sit Ups Cat Cows Row Intervals: 4 Mins 1 Min M.E Cal 1 Min Rest 45 Sec M.E Cal 45 Sec Rest 30 Sec M.E Cal Metcon: 13 min 13 Min AMRAP 3 DB Hang Cleans 4 Burpees 5 Pull Ups or

Happy Birthday Vanessa! Thank you for making this place run so smooth! Freedom WOD Classes Warm Up: 5 Mins PIK Drill 10 Arm Only Pulls 10 Back -> Arm Pulls 10 Legs -> Back -> Arms Then 2 Rounds – 20 Sec at Each High Knees Jumping Jacks Mountain Climbers Midline: 8 Mins For Time:

Warm Up: 3 mins 200 Row 25 Hollow Rocks 30 Superman Core Development: 6 mins Rotating 1/2 Tabata 20/10 Russian Twist Flutter Kicks Sit Ups Metcon: 12 min Rotating Tabata 20/10 DB Shoulder Presses Rainbow Ball Slams https://www.youtube.com/watch?v=9kqGbwTpoKQ Alternating Lunges

The first Open workout gets released this Thursday and must be submitted by Monday at 5:00 p.m. Get registered today and join the DNR team! Freedom WOD Classes Warm Up: 6 Mins Coach Lead PVC Shoulder Warm Up – 3 Mins 2 Rounds 8 Lunges / Leg 8 Over / Unders *Kick Over Racked Barbell