5 Rounds:
DB Snatch x6alt
Pull Up x5
Push Up x10
Air Squat x15
Pull Up x5
Push Up x10
Air Squat x15
Happy Birthday Mal, Karen, KD & Kiersten!
So many strong individuals. Each one of you bring something special to each person in each class you attend. Thank you for always being the amazing friends that you are.
5 Rounds:
Side Plank Reach Thru x40 seconds
Rest 20 seconds
Single Leg RDL (Balance/Kickstand/Loaded) x40 seconds
Rest 20 seconds
Side Plank Reach Thru x40 seconds
Rest 20 seconds
Single Leg RDL (Balance/Kickstand/Loaded) x40 seconds
Rest 20 seconds
Air Squat @ 3 seconds eccentric x40 seconds
Rest 20 seconds
AMRAP 12 Minutes:
Double Under x35
Air Squat x14
Burpee x7
4 Rounds:
Double Unders x75
Air Squat x50
2-4-6-8-10
DB Hang Clean
*After Each Round Do:
Pull Up x5
Push Up x10
Squat x15
Happy Birthday Kate!
A creative soul with a heart of gold. Thank you for your friendship over the years and your on going support and trust in your journey. You are an amazing individual and so grateful to have you in the community.
AMRAP 10 Minutes:
Pull Up x5
Push Up x10
Squat x15
@ 10 Minutes:
Run 1 Mile
Happy Birthday Diane H!
A super special person in our community who has a go go go attitude. Always crushing another adventure just like you crush your training.
AMRAP 18 Minutes:
Pull Up x10
Push Up x10
Sit Up x10
Air Squat x10
O.T.M for 15 Minutes:
Pull Up x3/5
Push Up x5/7
Squat x7/9
Happy Birthday Gracie!
A kind and generous person who is stronger than she thinks. Thank you for always bring everyone around you up with your amazing attitude and effort.
5 Rounds:
DB Shoulder Press x10
Air Squat x20
T2B x10
Every 2 Minutes for 10 Rounds:
Row 250m/200m
Air Squat x20/10