Warm Up (5 Mins) 5 Min AMRAP for Quality: 10 Plate Jumps 10 Cal Row 10 Cat Cow Row Interval (6 Mins) 30 sec Sprint 60 sec Light Row 40 sec Sprint 60 sec Light Row 50 sec Sprint 60 sec Light Row 60 sec Sprint Metcon (15 Min cap) 50-40-30-20-10 Double Unders (2:1 singles)

Guess who is coming back to represent DNR at Project Uplift this weekend?! Can’t wait to see you Syd! Warm Up: 5 Mins 30 Second BB RDL 30 Second BB Power Cleans 200 M Run 1 Min / Side Couch Stretch Strength: 18 Mins 5 Minutes to warm up. Get with coach for technique review

Warm Up 200m Run :30 Samson (L) :30 Samson (R) 10 Burpees 10 Air Squats Shoulder Development (6 min) 4 Rounds (for quality) :30 Piston Presses (per side) :30 Bench Prone I’s/T/s/Ws (w/ light weight) :30 Mini band Wall Hand Steps (see 0:26 in video) METCON (12 min) For Time: 12 Min Cap 100 DB

Every year we gladly accept this challenging workout in honor of so many people lost 17 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s

WARM UP In any order: 15 cal bike easy 30 Jump Ropes 5 Inchworm 10 cal bike sprint 15 kip swings Core (5 min) 2 Rounds of: 30 sec Flutter Kicks 30 sec Side Plank – Left 30 sec Heel Touches 30 sec Side Plank – Right 30 sec Tuck Ups METCON (15min) 12 Min

Don’t forget to get your tickets to the Guns vs Hoses Boxing match this Saturday after Project Uplift and cheer on our own. Yu Matsui from the noon class will be representing the Guns and looking to get a repeat victory after last year! You can get tickets here: https://nocofop3.booktix.com/ Warm Up: 5 Mins Flight