Danielle saw yesterdays picture and decided she’d one up it with a QuickFit class done in Uggs… Warm Up: 4 Mins Plate Warm Up Strength: 15 Mins 3 Rounds Not For Time 8 / Side Alternating curls w/ constant tension (click link) 10 Banded PVC Press Down 20 KB / DB Shrugs Rest 1 Min between

Warm Up – 5 Mins 2 rounds: 10 Banded Good Mornings (3 sec down, 3 sec up) 20 Lateral Box Step Ups (total) -then- 250m Row Row Intervals – 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

Every once in awhile, our Hooligans like to work out in crocs. We’re not proud of it, but they’re still family Warm Up: 6 Mins 2 Rounds 5 / Leg Lunges 5 Burpees 3 Inchworms w/ Ab Stretch 5 Squat Jumps 3 Steps / Side Samson Stretch Strength: 15 Mins 8 / Leg Front Rack

Warm Up – 6 Mins 3 Rounds: 10 (light) DB Lateral Raise DB Front Raise 10 DB Shoulder Press 10 Burpees Core Development – 5 Mins 3 Rounds Med Ball ABCs  30sec Hollow Hold Metcon – 14 Min Cap 4 Rounds 10 DB Snatches (per arm) 20 Burpees over the DB

1 Week until bring a friend day and city park BBQ. Don’t forget to respond on the FB event if you are coming and what food/drink/utensil, etc. you will be bringing along. Happy Friday! Warm Up: 6 Mins Pizza Delivery Intervals and Strength: 20 Mins 4 Rounds Sprint Interval – Alternate with a Partner A.

Warm Up – 6 Mins 500m Row -then- 2 Rounds 10 Burpees 30 sec Samson stretch Core Development – 4 Mins 20/10 Tabata – 4 Rounds Straight Leg Sit-Ups Plank (rotating side to side) Metcon – 14 Min Cap 4 Rounds For Time: 10 DB Snatches (per arm) 20 Burpees over the DB