Warm Up – 5 Mins 2 rounds, 30 sec each of: Burpees Plate Cuban Rotations Jumping Jacks Mountain Climbers Bike Shoulder Development – 6 Mins 6 Minute Circuit: 15 Banded Pull Aparts 10 Banded 90/90s 10 DB Front Raises Metcon – 15 Min Cap For Time: 30-20-10 Burpees DB Push Press

Our niece, Ms. Mariah Marie Knapp just moved into her dorm at UNC! Very proud of the young woman she has grown up to be! Warm Up: 6 Mins “PVC Fran” – 6 min limit 21-15-9 PVC Thrusters PVC Banded Lat Pull Downs *Not a sprint, but quick Strength: 15 Mins Pull Ups – 5

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