Row 350m
DB Push Press x20
Row 350m
Strict Pull Up x10
Row 350m
Plank K2E 20alt
Row 350m
DB Power Clean x10
Happy Birthday Linda!
You are one of the strongest people I know. Even though you don’t live in the same place doesn’t mean you aren’t a big part of our community. You always helped no matter the job and your presence on and off the floor with so many people touched so many lives. You are an amazing human.
O.T.M for 5 Rounds
Minute #1: Box Jump x3-5
Max Rep Burpee
Minute #2: Rest
Happy Birthday Richard & Paula!
Two awesome individuals who always bring their “A” game regardless of what is put before them. Soft spoken and filled with passion. You both bring so many smiles to all you come in contact with. Thank you for all you do.
AMRAP 25 Minutes
Shoulder Press x3-5
Plank Shoulder Touch x20 alt
PVC Prone Raise x10 @ 1-2 seconds
DB Pull Over x10-20
Rest As Needed
AMRAP 15 Minutes:
Goblet Squat x20
Renegade Row x10alt
Farmers Carry x40m
AMRAP 20 Minutes:
Push Press x10
KB Swing x10
Box Jump x10
AMRAP 12 Minutes:
Single Unders x100
K2E x12
Side Plank x30 seconds/side
AMRAP 25 Minutes:
Back Squat x3-5
Air Squat x20 seconds
Front Foot Elevated Staggered Deadlift x8-12/side
Bridge Hold x30-60 seconds
Rest as Needed
10 Rounds:
DB Pull Over Deadbug x20 seconds
Rest 10 seconds
DB Floor Press x20 seconds
Rest 10 seconds
Happy Birthday Darlene!
A kind soul who always brings her A Game. Thank you for becoming part of the family and sharing yours with us.
O.T.M for 5 Minutes:
Pull Up x3
Burpee – max reps
–
Rest 1 Minute
–
O.T.M for 5 Minutes:
DB Snatch x10alt
Row – max cal
Happy Belated Birthday Sheeba!
An awesome human, You support everyone around you and never ask for anything in return. You are a great friend and a fantastic athlete.
AMRAP 20 Minutes
Row 20/18 cal
Goblet Squat x15
Ring Row x12