4 Rounds:
V-Up x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
Ring Row x40 seconds
Rest 20 seconds
Single Arm DB Push Press x40 seconds
Rest 20 seconds
MB Chest Pass + Scoop Toss x40 seconds
Rest 20 seconds
Happy Birthday Mike & Randi!
Two Individuals with hearts of gold. You are amazing people so it is perfect you share a Birthday together!
5 Rounds:
Run 400m
Box Jump x30
Wall Ball x30
4 Rounds:
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 40 seconds
DB Front Rack/OH Hold x40 seconds
Rest 20 seconds
Split Squat Hold x40 seconds
Rest 20 seconds
Wall Angle Hold x40 seconds
Rest 20 seconds
AMRAP 20 Minutes:
Row 500m/350m
L-Sit x20 seconds
DB Push Press x8
Happy Birthday Jeff and Dianne!
Two adventurous people who crush souls each and every time you step on the floor. Quiet and hardworking like the ninjas that you are.
5 Rounds:
Run 400m
Overhead Squat x15
5 Rounds:
DB Front Rack Hold x40 seconds
Rest 20 seconds
Strict Pull Up x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
3 Rounds:
DB Snatch x1 Minute
Burpee x3 Minutes
Happy Birthday Dee & Brent!
The world is brighter with you both in it. You are both so supportive of everyone and always lead from your heart. Thank you for your friendship and trust over the years. Im very honoured to call you friends.
AMRAP 25 Minutes:
Back Squat x5-10 (65-80%)
Front Foot Elevated Staggered Deadlift x8/side
Kickstand Squat x5-8/side (3 second eccentric)
Bridge x10-20
Rest as Needed
O.T.M for 4 Rounds:
Minute #1: Run
Minute #2: Inchworm Push Up
Minute #3: Hollow Hold
Minute #4: Box Jump
Happy Birthday Laurine G!
A kind soul who always leads with her heart. You are always striving to help others. Thank you for always being who you are.
O.T.M for 5 Rounds:
Minute #1: Goblet Squat x5/ DB Push Press x5-10
Minute #2: Ring Row x5/Band Bent Row x10-20