Warm Up (2 Mins) :30sec Bike/Row :30 Mountain Climbers :30 Handstand Hold :30 Bike/Row Core (4 Mins) 20/10 Tabata Flutter Kicks Butt Ups Metcon (20 Mins) “The Sevens” 7 Rounds 7 HSPU 7  Knees to Elbow 7 Wall balls 7 Cal Bike 7 MB Sit-Ups 7 Ring Dips 7 Split Jumps

Congrats Alli, TJ, Marie & Aleks for your 1st place win at Project Uplift! Thanks for representing the Hooligan Nation! Warm Up: 5 Mins 10 Hand Release Push Ups 10 Ring Rows 2 Mins of DU or Practice 20 Banded Lat Press Downs Strength: 18 Mins 5 Sets On the 3:00 1-8 Muscle Ups or

Warm Up (4 Mins) 400 M Run then 2 Rounds 8 Burpees 8/side DB high Pull 4 Inch Worms Shoulders (6 Mins) 6 Minute Circuit 15 Banded Pull Aparts 10 Banded 90/90s 10 DB Front Raises Metcon (12 Mins) 12 Min AMRAP 100 M Run 8 Burpee Box Overs 16 DB Snatch (Total)

Warm Up: 5 Mins PVC Shoulder Warm Up Then: 10 PVC Power Snatch + 10 OHS Snatch the Treasure: 18 Mins 5 Minutes to warm up. Get with coach for technique review 5 x 10 on the 3:00 0:00 & 3:00 Snatch High Pulls (Focus on Timing and hitting extension) 6:00, 9:00, & 12:00 Power

Warm Up (5 Mins) 15 Cal Easy Bike/Row 10 Cal Bike/Row Sprint 10 Squats w/ Pause+Hip Stretch 10 Plate burpees to plate Overhead Metcon (20 Mins) 20 Min AMRAP “Flip Your Fate” *For each round, flip a coin. Perform exercise designated under heads or tails for that round then flip a coin for the next

Warm Up: 5 Mins 250 M Row 10 Hang Strict Knee Above Waist Raises 200 M Run 10 Sit Ups 10 Unloaded Barbell Squats w/ Pause Strength: 18 Mins Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5) Back Squats – 5 sets of 10 on the 3:00 *Calf &