Warm Up – 5 Mins 2 Rounds 8 cal Easy Bike 8 cal Sprint Bike 4 Turkish Get-Ups (total) 4 Ball Slams CORE – 5 Mins 50 sec Straight Leg Sit-Ups 10 sec Plank Hold 40sec Straight Leg Sit-Ups 20 sec Plank Hold 30sec Straight Leg Sit-Ups 30 sec Plank Hold 20s sec Straight Leg

The CSU plaza was a success! We have a lot of new athletes coming in to try out DNR. Please welcome the new faces as you see them. Thank you for your continuous support! Warm Up: 8 Mins E-W Bear Crawl W-E High Skips E-W 1/2 Inchworms / 1/2 Floor Sweeps W-E Samson Then 4

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 /