Warm Up (5 Mins) 15 Cal Easy Bike/Row 10 Cal Bike/Row Sprint 10 Squats w/ Pause+Hip Stretch 10 Plate burpees to plate Overhead Metcon (20 Mins) 20 Min AMRAP “Flip Your Fate” *For each round, flip a coin. Perform exercise designated under heads or tails for that round then flip a coin for the next

Warm Up: 5 Mins 250 M Row 10 Hang Strict Knee Above Waist Raises 200 M Run 10 Sit Ups 10 Unloaded Barbell Squats w/ Pause Strength: 18 Mins Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5) Back Squats – 5 sets of 10 on the 3:00 *Calf &

Warm Up (4 Mins) 2 Rounds: 10 Light KBS 10 Lateral Plate Skiers 20 Jumping Jacks Hips (4 Mins) 4 Min AMRAP 10 Fire Hydrants (per side) 15 Banded Good Mornings :30 Elevated Pigeon Stretch (per side) Metcon (18 Mins) 100 Jump Rope 15 Devils Press 15 V-Ups 50 Jump Rope 10 Devils Press 10

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