Warm Up: 5 Mins 2 Rounds 150 M Row 5 Inchworms 5 Burpee Broad Jumps 10 Air Squats 5 Cat Cows Core Development: 4 Mins 4 Min AMRAP 5 Dragon Flags 30 Sec Hollow Rock 10 Reverse Crunches Metcon: 16 Mins 4 Round Rotating Tabata (45:15) Row Push Ups Medball Cleans Burpees

Warm Up:  10 mins Funnel Tag https://www.youtube.com/watch?v=wU0ZgIVROH8&t=1s Strength: 12-15 Mins Deadlift using 90% of your 1RM to calculate load 70% X 3 80% X 3 90% X 3+ When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Warm Up: 5 Mins 2 Rounds 200 M Row 15 Air Squats 5 Inchworms Core Development: 5 Mins 2 Rounds 30 Second Plank Oblique Crunches 30 Second Side Plank / Side 30 Second Plank 30 Second Rest Metcon: 14 Mins 4 Rounds For Time: 14 KB Swings 12 Strict Knee Above Waist 10 Wallballs 8

  Great weather, and amazing athletes! Warm Up: 5 min Plate warm up Midline: 6 Mins Rotating ½ Tabata 20/10 (this will be 6 mins long) Russian Twist 15/10 plate Flutter Kicks V-ups/ Tuck-ups Strength: 5 Mins 5 Min Pull Up EMOM 3-4 EMOM = 8-10 ME reps 5-6 EMOM = 12-16 ME reps 7-8

Warm Up: 5 Mins 2 Rounds of Cindy then 1 Min Samson Stretch 1 Min Cat Cows Metcon: 16 Min 4 Round Intervals at each station: 30 Sec Sprint / 30 Sec Rest Bike / Row Burpees Bear Crawl Box Jump Stretch to Finish

Don’t forget this Saturday the 14th is our Ladies night and Guys night out. Ladies will meet at Union in Old Town at 6:00pm, Gents will meet a Maxline Brewing at 6:00pm! If you have any questions ladies contact Coach Bre, Guys contact Coach Kody/Kyle Warm Up: High Knees (east to west) ButtKicks (east to