AMRAP 20 Minutes
Run 100m
DB Floor Press x5
Run 100m
Pull Over x10
Run 100m
Push Up x15
Rest 1 Minute
Happy Birthday Sherry K!
An inspiring individual who not only lives a healthy lifestyle but helps guides others to do so as well. Best Kip in the business and an awesome and kind person.
O.T.M for 15 Minutes:
Minute #1: Deadlift x8-10
Minute #2: DB Pull Over x Max Reps
Minute #3: Box Jumps x Max Reps
7 Rounds:
Ring Row x20 seconds
Rest 10 seconds
Band Rows x20 seconds
Rest 10 seconds
DB Pull Over x20 seconds
Rest 10 seconds
DB Floor Press x20 seconds
Rest 10 seconds
Hollow Up x20 seconds
Rest 10 seconds
Weighted Deadbug x20 seconds (legs only)
Rest 10 seconds
5 Rounds:
Wall Ball x40 seconds
Rest 20 seconds
DB Floor Press x40 seconds
Rest 20 seconds
MB Clean x40 seconds
Rest 20 seconds
DB Pull Over x40 seconds
Rest 20 seconds
Happy Birthday Michelle!
A strong individual who comes ready to crush anything that comes her way. Thank you for always being ready to try something new and learn. Thank you for your trust and friendship over the years.
O.T.M for 20 Minutes:
Minute 1: L-Sit
Minute 2: Pull Overs
Minute 3: Shuttle Run – Side Shuffle
Minute 4: Horizontal Pull Up
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Happy Birthday Stacey G!
An Amazing Individual who cares for all. You are a great friend and a fantastic member of our community. In gym and out. You always lead with your heart and help so many.