AMRAP 15 Minutes:
Goblet Squat x3
Strict T2B x4
DB Shoulder Press x5
Happy Birthday Shawn B!
A kind soul, who thinks of others before himself. You are helping to shape and guide the minds of tomorrow. Thank you for all you do and the friendship you have given over the years.
In 25 Minutes:
Deadlift x2-3
*Build to 3-5 challenging
Single Leg Bridge x10/side
Tricep Roll Back x10-15
Rest As Needed
3 Rounds:
Goblet Squat x12
DB Push Press x18
Step Up x60 seconds
“Ghost”
O.T.M for 6 Rounds for Max Reps:
Minute 1: Row
Minute 2: Burpee
Minute 3: Double Under
Minute 4: Rest
Happy Birthday Erin & Lori!
Amazing people with huge hearts. Thank you for being the great and supporting people that you are.
Run 1200m
–
90-60-45 seconds
Plank
Hang
–
Run 1200m
Happy Birthday Justine!
A special day for someone who has made some amazing gains in the past year. We are so glad you have found our community. Thank you for your trust and friendship.
21-15-9
Deadlift
DB Front Squat
AMRAP 20 Minutes:
Push Up x5
Strict Pull Up x5
Plate G2OH x10
Run 200m
In 25 Minutes:
Shoulder Press x2-3
*build to 3-5 challenging work sets
Split Squat x8-12/side
Single Leg Bridge Hold x30 seconds/side
Rest As Needed
Suitcase Carry x100m/side
–
90 seconds-60 seconds-45 seconds
Plank
Hang
–
Suitcase Carry x100m/side
10-1
Burpee
T2B