AMRAP 12 Minutes:
Plate G2OH x20
Wall Ball x15
Renegade Row x10alt
Happy Birthday Emmet!
A kind and excellent person in our community. You are always looking to challenge and make yourself a more efficient mover for life and sport. Thank you for your attention to detail and your drive
AMRAP 25 Minutes:
Push Press x8-12 (50-60%)
Renegade Row x12 alt
T.G.U Sit Up x5-8/side
Forearm Plank x30-60 seconds
Rest As Needed
4 Rounds:
Farmers Carry x100m
DB Floor Press x9
Renegade Row x12
AMRAP 20 Minutes:
Double Under x35
Renegade Row x10alt
DB Floor Press x10
Goblet Squat x15
Happy Birthday Reid & Kendra!
Two amazing individuals quiet in nature furious on the floor. You both are kind and filled with love and we are so happy you are a part of our community. Thank you for your friendship and for you being the amazing people you are.
20-16-8
Handstand Hold x30 seconds
Renegade Row (alt)
Push Up
Happy Birthday Kessia!
A silent ninja who crushes workouts and movement, we are so happy you found your way into our community.
O.T.M for 15 Minutes
Minute #1: DB Floor Press x10-15
Minute #2: Renegade Row x10-12alt
Minute #3: Lunge x12-16alt
3 Rounds:
Row 800m
Deadlift x20 (50-60%)
Renegade Row x16alt
3 Rounds:
V-Up x30
Ring Row x10
–
7 Rounds:
DB Push Press x10
Renegade Row x4alt
O.T.M for 5 Rounds:
Minute #1: Shuttle Run
Minute #2: Renegade Row x10-12alt
Minute #3: Front Foot Elevated Split Squat (20s/10s)
Minute #4: Sit Up x10-20
AMRAP 20 Minutes
Row 200m
Goblet Squat x6
Row 200m
K2E x9
Row 200m
Renegade Row x12alt