AMRAP 20 Minutes
Horizontal Pull Up x12
Front Foot Elevated Split Squat x12/side
V-Up x24
Row 24/20 cal
Happy Birthday Jolen!
You come in and rock it hard, Thank you for your kindness and your presence in our community. You are a silent and hard working ninja.
“Core 5K”
10 Rounds:
Row 250m
Run 200m
Double Under x50
2 Rounds:
AMRAP 7 Minutes:
Row 200m
Step Over x10
Box Walk-In x5
—
Rest 1 Minute
—
AMRAP 7 Minutes:
Single Arm DB Push Press x10/side
Reverse Lunge Rainbow Slam x10alt
Squat Thrust K2E x10
—
Rest 1 Minute
5 Rounds:
Row 400m
Burpee x20
Run 1600m
Row 2000m
Run 1600m
Happy Birthday Cass!
A Kind and loving person who leads with the heart and is always ready to help whoever needs it. You are an amazing individual and a great friend. Thank you for being who you are.
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
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.
“Core 5k”
10 Rounds
Row 250m
Run 200m
Double Under x50
4 Rounds:
Row x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds
Rest 20 seconds
Renegade Row x40 seconds
Rest 20 seconds
TGU Sit Up x40 seconds
Rest 20 seconds
Plank K2E x40 seconds
Rest 20 seconds
AMRAP 30 Minutes:
Row 250m
Run 200m
Double Under x50
Row 250m
Farmers Carry x100m
Burpee x25