Warm Up: 4 Mins 3 Rounds 45 Second Easy Row / 15 Second Row Sprint Then 5 Inchworms Intervals: 8 Min Cap 2 Rounds 15/12 Cal Bike Sprint 30 Second Rest 15/12 Cal Row Sprint 30 Second Rest 200 M Run Sprint 30 Second Rest Metcon: 10 Mins 10 Min AMRAP 15 DU / Singles

Warm Up: 8 mins 2 Rounds 10 Single Unders 8 Single Arm KB Bottom Up Press 4/side 10 Double Unders or attempts 10 Banded 90/90 Mobility: 7 mins 2 Min Should drill 90 /side Smash Chest Strength: 15 Mins Strict Press  **90%  + 10 LBS** of your 1RM to calculate load 75% X 5 85% X 3 95%

Warm Up: 5 Mins 2 Rounds or 5 Mins 10 Hip Circles / Leg 10 Hip Abduction / Leg 10 Glute Kickbacks / Side Hip / Leg Development: 5 Min 5 Minute Circuit 10-15 Banded Glute Kick Backs / Side 10 / Side X Band Walks 10 / Side Weighted Lunges Metcon: 15 Mins 3

Hooligans we are days away from the Free PPT Seminar! Again this is Free for everybody, share with your friends. Please see the FB event page, RSVP to it then share it for your friends to see.  Warm Up 5 Mins 3 Rounds “Cindy” Strength: 8 Mins 4 Round Partner Row Intervals Alternate 200 M

Warm Up: 4 Mins Banded Shoulder Warm Up Shoulder Development: 6 Min 3 Rounds 10 Dips 10 Banded Rows 30 Second Banded T Metcon: 12 Mins 3 Minute Row For Cals 3 Minute Sit Ups 2 Minute Row For Cals 2 Minute Sit Ups 1 Minute Row For Cals 1 Minute Sit Ups

What did you do this weekend? Warm Up 10 Mins 3 Rounds 4 Burpee Broad Jumps 10 Steps /side X-Band Walk 20 Sec Handstand Hold or Plank 10 Anchor Point T-2-B Mobility: 9 mins 3 min /leg Quad Smash 90 sec /side lax ball Lats Strength: 15 Mins Back Squats  **90%  + 20 LBS** of your 1RM to