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)

Guess who is coming back to represent DNR at Project Uplift this weekend?! Can’t wait to see you Syd! Warm Up: 5 Mins 30 Second BB RDL 30 Second BB Power Cleans 200 M Run 1 Min / Side Couch Stretch Strength: 18 Mins 5 Minutes to warm up. Get with coach for technique review

Warm Up 200m Run :30 Samson (L) :30 Samson (R) 10 Burpees 10 Air Squats Shoulder Development (6 min) 4 Rounds (for quality) :30 Piston Presses (per side) :30 Bench Prone I’s/T/s/Ws (w/ light weight) :30 Mini band Wall Hand Steps (see 0:26 in video) METCON (12 min) For Time: 12 Min Cap 100 DB

Every year we gladly accept this challenging workout in honor of so many people lost 17 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s