AMRAP 10 Minutes:
Ring Row x2
Step Over x12
*Ascending Ring Rows by 2’s
Happy Birthday Shannon M!
A silent ninja who leads with the heart. You are kind and always thinking of others. Thank you for always coming ready for action and your trusting us with your journey.
5 Rounds:
AMRAP 3 Minutes:
DB Snatch x4alt
Burpee x6
Air Squat x8
-Rest 1 Minute Between AMRAPS-
5-10-15-20-25
T2B
15-30-45-60-75
Double Under
Deadlift x15-12-9
Run 400m
6 Rounds:
Row x40 seconds
Rest 20 seconds
Box Jump x40 seconds
Rest 20 seconds
Wall Ball x40 seconds
Rest 20 seconds
Happy Birthday Al G & Krystle!
Two amazing individuals who always lead with the heart. You both are so kind and support so everyone around you. Thank you for being the amazing humans you are and for always showing up with your A game.
Shoulder Press x3-5
*build to 3-5 challenging work sets
Split Squat x8-12/side
Single Leg Bridge Hold x30 seconds/side
Rest As Needed
5 Rounds:
Pull Up x40 seconds
Rest 20 seconds
DB Floor Press x40 seconds
Rest 20 seconds
Hang x40 seconds
Rest 20 seconds
Plank x40 seconds
Rest 20 seconds
Every 2:30 Alternate for 20 Minutes:
20-15-10-5
T2B
40-30-20-10
DB Snatch
DB Single Arm Clean x50alt
Step Over x30
Row x50 cal
Burpee x30
Happy Birthday Gracie!
A joy to have on the floor, You always bring a smile with you and share that love with everyone around you. Always ready to work hard and push but also ready to support others without a second thought.