4 Rounds:
Single Leg RDL (Leg 1) x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Single Leg RDL (Leg 2) x40 seconds
Rest 20 seconds
Bent Row (arm 1) x40 seconds
Rest 20 seconds
Plank Hold x40 seconds
Rest 20 seconds
Bent Row (arm 2) x40 seconds
Rest 20 second
AMRAP 30 Minutes:
Row 250m
Run 200m
Double Under x50
Row 250m
Farmers Carry x100m
Burpee x25
15-12-9
Hang Power Clean
Renegade Row
Happy Birthday Nathan & Olivia N!
A solid celebration of two great people, you both help people without a second thought. Your hearts are a light that shine out through your actions. Thank you for everything you do in our community.
AMRAP 3 Minutes:
TGU Sit Up x max reps
–
AMRAP 14 Minutes:
Row 15 Cal
Goblet Squat x10
Pull Up x5
–
AMRAP 3 Minutes
TGU Sit Up x max reps
3 Rounds:
Run 400m
Deadlift x12
Box Jump x21
Happy Birthday Mary Mc!
A kind and talented individual, you have an amazing fight in you and always push. Thank you for always being you and your trust over the years.
AMRAP 25 Minutes:
Shoulder Press x8-12 (55-70%)
Bent Row x5-8/side
Single Arm Floor Press x8-12/side
Side Plank Hold x20-40 seconds/side
Rest As Needed
AMRAP 20 Minutes:
Farmers Carry x60m
Air Squat x15
V-Up x12
Floor Press x10
DB Snatch x10alt
Run 400m
DB Power Clean x20
Run 400m
DB Push Jerk/Press x30
Run 400m
DB Front Squat x40
Run 400m
Happy Birthday Kristine!
So Strong but also so kind. A great role model, you always lead from the front and live what you teach. Inspiring and amazing.
10 Rounds:
Row 200m
OHS x5
AMRAP 12 Minutes:
Single Unders x30
Box Jump x5
Burpee x5