“No, Coach. It Is NOT Wrong To Be Strong!” – Every DNR Hooligan Warm Up: 5 Min Limit Row 250 M or Run 200 M Hollow Body Hold 1 Min Row 250 or Run 200 Plank Hold 1 Min Mobility and Set Up: 5 Mins Roll Hip Flexors w/ KB Handle Quad Smash Strength: 10 Min

Congrats to: Julie, Terry, Bryan, Zach, Stephanie, Kimberly, Alex, Hannah, Megan, and Savannah for Graduating out of the Liberty Class! If you see new faces welcome them the DNR way! Warm Up: 5 Mins 50′ Bear Crawl 20 PVC Thrusters 10 Burpees 50′ Bear Crawl Strength: 25 Mins *Work Mobility in between sets* – Suggested

Congrats to all the August Liberty class athletes for completing the final class last night! Metcon: Partner Workout: Run 1 Mile – At the same time50 Push Press (95/65) -25/person Row 1000 M 100 Wall Balls (20/14)-50/person

Warm Up:  5 Mins Team Planks – all athletes stay in plank for about 1 min at a time while athletes take turn jumping over (or behind) the planking athletes in rotation Mobility and Set Up: 10 Mins Stretch/roll to improve OH Position Strength: 10 Min 10 Min Rotating EMOM – Partner w/ another athlete and

Attn: Thayer and company. Coach Kyle just wanted you to know he’s already got an “Alright, Alright, Alright” shirt. TBT to 2014 Warm Up / Core Development: 5 Mins Rotating Tabata – 4 Rounds (20:10) V-Ups Burpees Russian Twists (25/15) Mobility: During Strength Tricep Smash, Banded Reverse Flies or others Strength: 25 Mins Olympic DL

Huge thank you to Sydney and the rest of the hooligans who came by and helped with the booth at CSU the last two days! Warm Up: 5 Mins 10 Jumping Lunges (5/leg) 10 Push Press unloaded bar 250 M Row / 200 M Run 10 Push Press 10 Jumping Lunges Gymnastics Technique / Strength: