Hey hooligans, we are still planning on doing the BBQ / picnic at city park this Saturday but the weather may not be in our favor. If it takes a turn then we may move it to the gym. We’ll keep everyone posted the day of. We’ll be providing some burgers, buns, and water. Let

Warm Up – 5 Mins 15 Glute Bridges 25’ bear crawl 500m Row 25’ bear crawl 15 Glute Bridges Hip Development – 8 Mins 8 Min Circuit 8/leg Bulgarian Split Squats 8 Good Mornings 8 (4-way) mid-thigh mini band walks Metcon – 12 Mins Row for Max Meters – perform abmat sit ups then row

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