Flying into the weekend. Well maybe rowing but its still Friday! Warm Up: 5 Mins 5 Min Circuit for Quality 8 Good Mornings 8 Pendlay Rows 2 Jefferson Curls 8 Burpees Strength: 18 Mins 5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00 *Variations of MU are acceptable Mobility during rest –

Warm Up – 5 Mins 3 Rounds: 10 Kip Swings 5 Banded Thruster 5 Burpees (w/o push up) Hips – 6 Mins 6 Min Circuit for Quality 5 Front Foot Elevated Plate Squats (per side) 5 Eccentric Hamstring Curls 10 Glute Bridges (w/ band) Metcon – 15 Mins 3 Rounds: 7 DB Thrusters 7 Pull-Ups

Hooligans getting weird at Tour de Fat. All the fruit. But no veggies? Warm Up: 5 Mins 20 Air Squats (2 second pause) 200 M Run 50′ Samson Stretch 4 Over Unders / Side Strength: 18 Mins Warm Up Front Squats to First Working Weight (50% x 10, 60% x 5) Front Squats – 5

Warm Up – 4 Mins 4 Min AMRAP: 6 Banded Rows 4 Air Squats 6 Anchor Point T2B Shoulders – 6 Mins 6 Min Circuit for Quality 6 Banded Reverse Flies 6 Total DB Cuban Rotations (light) 6 Banded Victories Metcon – 15 Mins 15 Min AMRAP 5 Ring Dips 7 Knees to Elbow 10

Comp Class will now be starting at 6:45 p.m every night. Please sign up for classes and show up ready to work. This will be the only coach lead time for comp class. Warm Up: 5 Mins 10 Barbell Power Snatch 10 Barbell OH Squats 1 Min Frog Stretch 400 M Run Strength: 20 Mins

Warm Up – 5 Mins 2 Rounds: 200m Run 8 light Russian KBS :30 sec Plank Row Intervals – 8 Mins 6 Rounds Rowling Game Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees Metcon – 14 Min Caps 4RFT: 20 Russian KB Swings