Warm Up – 5 Mins 5 Min AMRAP Door-to-Door Run (around building) 8 Kip Swings 8 Plate Thrusters Intervals – 5 Mins 5 Rounds of: 15 Power Pulls (80-90% effort) 15 Recovery Pulls (50-60% effort) Metcon – 15 Min Cap Fran-ish: 21-15-9 DB Thrusters Pull-Ups 400m Run

Warm Up: 7 Mins PVC Stick Game *Wall sits til finish if eliminated Strength: 18 Mins 3 x 5 Snatch Balance or OHS (PVC or Barbell) 2 Min Rest Between Sets Then 3 x 8 Snatch High Pulls 2 Min Rest Between Sets *T-Spine and Calf Smash / Stretch During Rest Metcon: 20 Min Cap

Warm Up – 6 Mins 2 Rounds: 10 Fire Hydrants (per side) 15 Jumping Jacks 30 sec Samson Stretch (per side) Hip Circuit – 8 Mins 8 lying leg circles (per leg) 8 Donkey Kicks (Per leg) 8 Clamshells (per side) Metcon – 15 Min Cap 20-18-16-14-12-10-8-6-4-2 MB Cleans **30 Jump Rope After Each Round**

Danielle is officially an “IRONMAN”! Way to stay dedicated to your goal! Warm Up: 6 Mins 20′ Walking Samson 20′ Inchworm 40′ Single Leg Jump Squats Plate Warm Up Strength: 18 Mins 3 Rounds Not For Time 12 DB Pull Overs 10 DB Chest Press 10-15 Banded Tricep Extensions 1 Min rest / mobility between

Warm Up – 5 Mins 2 Rounds 5 Inchworms 10 KB High Pulls 15 Banded Y’s Core – 5 Mins 2 Rounds of: 30 sec Flutter Kicks 30 sec Plank 30 sec Hollow Rocks 30 sec Superman Raises 30 sec Tuck Ups Metcon – 12 Mins 12 Min EMOM Odd: 14 Alt. DB Snatch (total)

Here’s another opportunity to get into a scalable competition and support the local community! Check out the Power-Up Impalas competition in support of the strength and conditioning program at Poudre High School. The event is this Saturday though so get your team together (1M/1F)! Warm Up: 5 Mins 2 Rounds 200 M Run 15 Hollow