Warm Up – 5 Mins 500m Row 20 Banded Rows 5 Walking Samson Stretch (per side) Intervals – 8 Mins 4 Rounds: 100 M Run Sprint 30sec Rest Metcon – 14 Mins 14 Min AMRAP 10 Ring Rows 12 Lunges (total) *Every 2min, do a 50ft farmer carry (2 KBs)*

We will be having our volunteer judges meeting tonight at 8:30 pm for the RMTD. Thank you to everyone who is able to help out! Warm Up: 6 Mins Pizza Delivery 5 Push Ups every time you drop it Strength: 18 Mins 5 x 10 Bench Press on the 3:00 *Build to ~75% Mobility during

Warm Up – 4 Mins 30 sec Hollow Hold 30 sec Air Squats 30 sec Rotational Lunges (per side) 30 sec Plate Runners Core Development – 4 Mins 4 Rounds 20/10 Alt. Tabata Plank Side Crunches Flutter Kicks Metcon – 16 Mins Rotating Tabata: 20/10 Goblet Squats KB Russian Twists Goblet Step Ups Sit-Ups

Familiar faces are making their way back into town. Make sure you welcome home all of our Hooligans! Warm Up: 6 Mins 2 Rounds: 30 Seconds at each station Burpees Over Unders Jumping Jacks Shoulder Circles Air Squats Samson Strength: 20 Mins 5 Minutes to warm up. Get with coach for technique review 5 x

Warm Up – 5 Mins 2 rounds, 30 sec each of: Burpees Plate Cuban Rotations Jumping Jacks Mountain Climbers Bike Shoulder Development – 6 Mins 6 Minute Circuit: 15 Banded Pull Aparts 10 Banded 90/90s 10 DB Front Raises Metcon – 15 Min Cap For Time: 30-20-10 Burpees DB Push Press

Our niece, Ms. Mariah Marie Knapp just moved into her dorm at UNC! Very proud of the young woman she has grown up to be! Warm Up: 6 Mins “PVC Fran” – 6 min limit 21-15-9 PVC Thrusters PVC Banded Lat Pull Downs *Not a sprint, but quick Strength: 15 Mins Pull Ups – 5