Good Morning x3-5
Staggered Deadlift x3-5/side
MB Muscle Clean (3-5) + Split Squat (3)/side
Row x30 seconds
1-2 Rounds
—
Reverse Front Rack Lunge (2-4alt) + Reverse Lunge Wall Ball (2)
Heel Tap + Ankle Pop + Single Unders x10-20 seconds
Row 30 seconds
—
Every 4 Minutes for 7 Rounds:
Row 250m/200m
Reverse Lunge Wall Ball x20
Double Under x50
Alternate Every 2 Minutes for 5 Rounds:
1)Row 500m/350m
2) Double Under x35 + Burpee x10
Happy Early Birthday Michelle!
Up and at it first thing in the morning you are always ready to rock, Thank you for always spreading the good word and leading from the heart.
3 Rounds:
DB Front Squat x15
Max Rep Strict T2B
Double Under x100
Rest 3 Minutes
Happy Belated Birthday Becky H and Heather L!
Two amazing people who are kind and generous. You both bring everyone around you up. Thank you for your friendship and trust. It is truly and honour to call you friends.
Row 50 cal
–
5 Rounds
DB Snatch x20alt
Double Unders x50
–
Row 50 cal
Happy Birthday Mebs & Sharon!
A special day for two very special individuals in our community. You are always ready to help and offer kind words. Thank you for being the awesome people you are and most of all your trust over the years.
AMRAP 12 Minutes:
Double Under x35
Air Squat x14
Burpee x7
4 Rounds:
Farmers Hold x40 seconds
Rest 20 seconds
Row x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
Row 40 seconds
Rest 20 seconds
Double Under x40 seconds
Rest 20 seconds
Happy Birthday Melissa & Sam!
Two amazing individuals who always bring the light to each everything they do. Clever, Funny, and always ready to work hard. Thanks for being such a bright part of our community.
AMRAP 20 Minutes:
Kickstand Squat x10/side
Burpee x25
Double Under x50
Double Under x50
Sit Up x50
DB Snatch (Arm 1) x50
DB Snatch (Arm 2) x50
Sit Up x50
Double Under x50
Happy Birthday Leanda!
Creative and kind, you are a great nana who is always ready to play. Thank you for being such an amazing person.
Push Press x21
Double Under x1 Minute
Row x2 Minute
Push Press x15
Double Under x1 Minute
Row x2 Minute
Push Press x9
Double Under x1 Minute
Row x2 Minute
4 Rounds:
Double Unders x75
Air Squat x50