Warm Up: 5 Mins Partner Medball Warmup Shoulder Development: 10 Mins 3 Giantsets or 10 Mins 5 Wall Walks 15 Banded Pull Downs 15 Banded Reverse Flies Metcon: 11 Min Cap 21-15-9 Row for Cals Pull Ups KBS

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents

Warm Up: 5 Min 2 Rounds 5 Manmakers (squat clean) 10 DB Lateral Shoulder Raises 5 Burpee Broad Jumps 10 Slow Push Ups 10 Jumping Jacks Core Development: 6 Min 2 Rounds 90 Sec Plank 1 Min Hanging Knee Raise w/ twist 30 Sec / Side Plank https://www.youtube.com/watch?v=e3_Lj6IXNfs Metcon: 14 Mins 14 Min AMRAP 15

April 2018 Athlete of the Month

Last day of Max Out Week. Make it count! Sorry no bicep curls… “Light weight baby”! Freedom WOD Class Warm Up: 10 Mins 2 Rounds 5 Front Squats w/ 5 Sec Pause 7 Burpees 10 Ring Rows Then 10-15 Front Squats at ~50% of 1RM Strength: 15 Mins 1 Rep Max Front Squat Work mobility

Warm Up: 5 Min 2 Rounds 30 Sec at each Mountain Climbers Jumping Jacks Cat Cow Stretch In place inch worm Air Squat Core Development: 4 Min 2 Round Rotating Tabata 20/10 Hollow Hold Russian Twist Flutter Kicks Heel Touches (V-Ups) Technique Review / Workout Brief: Metcon: 12 Min AMRAP 10 Med Ball Cleans 20/14