Warm Up – 5 Mins 3 rounds: E-W High Skips (down & back) 8 Floor HSPU 10 total Lateral Box Step-Ups Shoulder Development – 5 Mins 5 Min Circuit (for quality) 8 Banded I’s/T’s/Ys 8 per side FrontàOH raise w/ 2.5-5lb plates (with static hold) 8 Lying Prone Y Raises Metcon – 15 Min 15

Warm Up: 6 Mins 2 Rounds 20 Banded PVC Press Down 10/Leg Lunges 10 Squat Cleans Then: 1 Min / Side Child’s Pose Lat Stretch Strength: 18 Mins 3 Rounds Not For Time 12 Reverse Grip BB Curls 12 / Arm Single Arm Banded Pull Downs (start video at 1:45) 5-10 Narrow Reverse Grip Strict

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