Dynamic Triangle x3-5/side
Windmill x3-5/side
Single Leg Good Morning with Rotation x3-5/side
Staggered Deadlift with Rotation x3-5/side
Single Leg Bridge Hold x10-20 seconds/side
2-5 Rounds
—
Half Hollow x10-20 seconds
Tuck Hollow x10-20 seconds
Laying Toe Touch x10 @ 3 second hold at top
Deadbug x10alt
2-5 Rounds
—
Laying Rainbow x3-5/side
Laying Pec Stretch x3-5/side
Baby Cobra x3-5
Prone Shoulder Raise (T) x3 @ 5 seconds
2-5 Rounds
5 Rounds
Ring Row x6
Goblet Squat x12
DB Shoulder Press x6
Happy Birthday Karen!
The Silent Ninja who crushes souls each and everyday. You are kind, generous, and thoughtful but also very strong inside and out. You are a great friend and always thinking of others. Thank you for everything you do and for the being the great person that you are.
Dynamic Triangle x3-5/side
Windmill x3-5/side
Single Leg Good Morning with Rotation x3-5/side
Bridge x30-60 seconds
2-5 Rounds
—
Plank Lean (3 Directions) x3-5
Forearm Plank Scap Push Up x20 seconds
Prone Shoulder Raise x3-5 @ 5 seconds
Deadbug x10alt
2-5 Rounds
—
Laying Pec Stretch x3-5/side
Baby Cobra x3-5
Prone Hip Ext x3 @ 5 seconds/side
Prone Shoulder Raise (T) x3 @ 5 seconds
2-5 Rounds
O.T.M for 24 Minutes
Minute #1: Row
Minute #2: Hollow Hold
Minute #3: Push Press x10
Minute #4: Row
Minute #5: Hollow Up x20
Minute #6: Push Press x10
Happy Birthday Yvonne!
Cant even begin to explain how special you are in our world. I have had the pleasure of working with you in and out of the gym for a long time now and you are more than just a friend you are family. Thank you for you endless trust over the years and allowing me to be a part of your family.
30 Rounds:
Burpee x5
Pull Up x3
O.T.M for 15 Minutes
Minute #1: DB Deadlift (2) + Carry (Forward & Backwards)
Minute #2: Box Jump x10-15
Minute #3: T2B x8-12
Happy Birthday Yana!
A strong and focused individual who has a kind heart and is always there for you. You have immense strength inside and out and I’m glad I get to be a part of your journey. Thank you for always being a great friend and being a part of the community.
Back Squat
-Build to a heavy 5 set
AMRAP 12 Minutes:
Shuttle Run x6
Ring Row x6
Air Squat x12
5 Rounds:
AMRAP 3 Minutes
Burpee x6
Plate Ground to Overhead x12
Box Jump – Max Reps
–
Rest 1 Minute
7 Rounds:
Floor Press x40 seconds
Rest 20 seconds
Bent Row x40 seconds
Rest 20 seconds
Alt. Bridge March x40 seconds
Rest 20 seconds
Happy Birthday Deb!
You are a badass! Watching what you do day in and day out, it’s inspiring beyond what you will ever know. You are an amazing individual who always comes in with and open mind and an open heart ready for action. Thank you for always being the kind soul you are and always willing to bring the thunder.