Warm Up – 5 Mins 1 Min Each: Easy Row Push UpàDownward Dog Medium Row Plank Hold Anchor Point T2B Hard Row Metcon – 22 Mins 3 Rounds: 3 Min Cal Row 2 Min Burpee Box Jump Overs 1 Min T2B *2min Rest Between Rounds*

Warm Up: 6 Mins Plate Warm Up Strength: 18 Mins 5 x 10 Strict Press on the 3:00 *Build to ~75% Mobility during rest – Roll rotator cuff and banded stretches Metcon: 18 Min Cap 8 Rounds For Time: 5 HSPU 8 Burpee Box Jumps (24/20) 15 Sit Ups Elite Competition Class Deficit Strict Handstand

Warm Up – 5 Mins 400 M Run 5 lateral lunges per side 10 Straight arm banded pull downs 5 Pull ups Intervals – 5 Mins Assault Bike Intervals (use rower if necessary) Min 1: 10 sec Sprint, 50 sec rest Min 2: 20 sec Sprint 40 sec Rest Min 3: 30 sec Sprint, 30

Thank you to all of our volunteers this past weekend! You made everything run so smoothly for us, we are beyond grateful. We will be on the CSU plaza today and tomorrow so if you get a chance come and say hi! Warm Up: 4 Mins 2 Round Tabata for quality (20:10) Goblet Squats /

Cancelled Sorry for the inconvenience. Normal schedule will resume for the rest of the week

Come by for the RMTD tomorrow to watch some of our Hooligans represent the green and gold! Maxline will be hosting our after party following the final workout. Warm Up: 6 Mins 3 Rounds 150 M Row 10 Tuck Jumps 10 Sit Ups 30 Second Frog Stretch Mobility: 6 Mins 90 Sec / Side LAX