Warm Up – 5 Mins 1 Min Bike 5 Wall Kickups OR 5 Box Walk Outs 20 Banded Pass Throughs 5/ Single Leg Jump Squats (per side) Hip Development – 6 Mins 4 Rounds: 30sec Bench Flutter Kicks 30sec Alt. Russian Step Ups 30 sec Glute Bridges Metcon – 16 Min Cap 50 Air Squats

Last day to register for the RMTD is tomorrow. If you’re on the fence about competing, get with Kody or Kyle for details and to set up a team. Volunteers, thank you for your help! We will have a meeting sometime this week to go over the workouts and movement standards. Warm Up: 5 Mins

Warm Up – 5 Mins 2 Rounds: 200m Run 4/side KB Floor sweepers E-W High Skips Core Development – 5 Mins 6 Min Circuit 6 Dragon Flags 6 Banded Wood Choppers (per side) 10 Toe Touch Crunches Metcon – 16 Min Cap 4 Rounds For Time: 200m Run 40 Double Unders (2:1 Singles) 200m Row

Last day to sign up for the RMTD is Tuesday. If you aren’t competing and would like to help out then contact Kyle. Thanks Hooligans, happy Friday Warm Up: 7 Mins Plate Match Relay Transport all bumper plates (excluding 5’s) from E side of gym to W side. After completion bring plates back to the

Warm Up – 5 Mins 3 rounds: E-W High Skips (down & back) 8 Floor HSPU 10 total Lateral Box Step-Ups Shoulder Development – 5 Mins 5 Min Circuit (for quality) 8 Banded I’s/T’s/Ys 8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold) 8 Lying Prone Y Raises Metcon – 15 Min 15

Warm Up: 6 Mins 2 Rounds 20 Banded PVC Press Down 10/Leg Lunges 10 Squat Cleans Then: 1 Min / Side Child’s Pose Lat Stretch Strength: 18 Mins 3 Rounds Not For Time 12 Reverse Grip BB Curls 12 / Arm Single Arm Banded Pull Downs (start video at 1:45) 5-10 Narrow Reverse Grip Strict